{"id":193,"date":"2023-05-04T04:14:09","date_gmt":"2023-05-04T03:14:09","guid":{"rendered":"https:\/\/verywelfit.com\/?p=193"},"modified":"2026-06-25T19:19:10","modified_gmt":"2026-06-25T13:49:10","slug":"%d8%a3%d9%81%d8%b6%d9%84-7-%d9%8a%d9%88%d8%ac%d8%a7-%d8%aa%d8%b7%d8%b1%d8%ad-%d9%84%d9%81%d9%82%d8%af%d8%a7%d9%86-%d8%af%d9%87%d9%88%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d8%a8%d8%b9%d8%af-%d8%a7","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/","title":{"rendered":"\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"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u064a\u0624\u062b\u0631 \u0627\u0644\u062d\u0645\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0643 \u062e\u0627\u0631\u062c \u0627\u0644\u0634\u0643\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0634\u0643\u0644\u0647\u0627 \u0648\u062a\u0646\u0627\u0633\u0642 \u0628\u0637\u0646\u0643. \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u060c \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u062a\u0646\u0627\u063a\u0645 \u0627\u0644\u0630\u064a \u062a\u0628\u062d\u062b \u0639\u0646\u0647.<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener\">(1)<\/a><\/sup> \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0646\u0646\u0627\u0642\u0634 \u0623\u0641\u0636\u0644 7 <a href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\">\u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644<\/a>.<\/p>\n\n\n\n<h2 id=\"yoga-poses\" class=\"wp-block-heading\"><strong>\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<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644<\/strong>.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u0623\u0648 ustrasana \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u0645\u0645\u062a\u0627\u0632 <a href=\"https:\/\/verywelfit.com\/nutrition\/best-diet-to-lose-belly-fat-in-teenage-girls-experts-point-of-view\/\" data-wpil-monitor-id=\"1000\">\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u064a\u0645\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0642\u0648\u064a\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f. <\/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\/ustrasana.jpg\" alt=\"\u064a\u0648\u062c\u0627 \u064a\u0648\u0633\u062a\u0631\u0627\u0633\u0627\u0646\u0627 \u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644\" class=\"wp-image-1175\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/ustrasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/ustrasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/ustrasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. <\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0635\u062f\u0631\u0643. <\/li>\n\n\n\n<li>\u0645\u062f \u064a\u062f\u064a\u0643 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0642\u0628\u0636 \u0639\u0644\u0649 \u0643\u0627\u062d\u0644\u064a\u0643. <\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u060c \u062b\u0645 \u062d\u0631\u0631\u0647 \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>\u0648\u0636\u0639 \u0627\u0644\u0642\u0627\u0631\u0628.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u0642\u0627\u0631\u0628 \u0623\u0648 \u0646\u0627\u0641\u0627\u0633\u0627\u0646\u0627 \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u0631\u0627\u0626\u0639 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/\">\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0625\u0646\u0647 \u0648\u0636\u0639 \u0641\u0639\u0627\u0644 \u0644\u0634\u062f \u0648\u062a\u0642\u0644\u064a\u0635 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.<\/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\/Naukasana.jpg\" alt=\"\u064a\u0648\u062c\u0627 \u0646\u0627\u0643\u0627\u0633\u0629 \u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644\" class=\"wp-image-1194\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0648\u0636\u0639 \u0627\u0644\u0642\u0627\u0631\u0628<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0627\u0631\u0628: <\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643. <\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0623\u0645\u0627\u0645\u0643. <\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0648\u0623\u0646 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062b\u0646\u0627\u0621 \u0648\u062c\u0648\u062f\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0634\u0627\u0631\u0643 \u0641\u064a <a href=\"https:\/\/freaktofit.com\/6-best-core-strengthening-yoga-poses\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629<\/a> \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629. \u0633\u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0641\u064a \u062e\u0644\u0642 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u0646\u063a\u064a\u0645 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647 \u0644\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0627\u0631\u0628 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u0648\u0627\u0632\u0646\u0643 \u0627\u0644\u0639\u0627\u0645 \u0648\u0645\u0631\u0648\u0646\u062a\u0643 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u0623\u0645\u0647\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u0623\u0646\u062c\u0628\u0646 \u0623\u0637\u0641\u0627\u0644\u064b\u0627 \u0645\u0624\u062e\u0631\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u062a\u062c\u0631\u0628\u0629 \u0648\u0636\u0639 \u0627\u0644\u0642\u0627\u0631\u0628 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0637\u0621. \u064a\u0645\u0643\u0646\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0648\u0636\u0639 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0623\u0648 \u0627\u0644\u0646\u0632\u0648\u0644 \u0625\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u062a\u0630\u0643\u0631 \u0630\u0644\u0643 <a href=\"https:\/\/freaktofit.com\/6-yoga-poses-to-reduce-belly-fat\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0645 \u0630\u0644\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0648\u0628\u0627\u062a\u0633\u0627\u0642 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<a href=\"https:\/\/journal-jcogp.com\/Publication\/DisplayPDF\/27798\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"888\" height=\"325\" src=\"https:\/\/cdn.verywelfit.com\/2025\/11\/image.png\" alt=\"\" class=\"wp-image-13189\"\/><figcaption class=\"wp-element-caption\"><strong>\u0622\u062b\u0627\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.verywelfit.com\/2026\/06\/image-21-1024x683.png\" alt=\"\" class=\"wp-image-22851\"\/><figcaption class=\"wp-element-caption\"><em>\u064a\u0639\u0631\u0636 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u064a \u062a\u0645 \u062a\u062d\u062f\u064a\u062f\u0647\u0627 \u0641\u064a \u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0623\u062f\u0628\u064a\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629. \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\u0622\u062b\u0627\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0639\u0628\u0631 \u0623\u0628\u0639\u0627\u062f \u0645\u062a\u0639\u062f\u062f\u0629 \u0644\u0644\u0635\u062d\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646. \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u062a\u0634\u064a\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0625\u0644\u0649 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. <strong>\u0648\u0636\u0639 \u0646\u0635\u0641 \u062c\u0645\u0644<\/strong>.<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u062c\u0645\u0644 \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Ardha ustrasana \u060c \u0647\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/is-chakra-asana-an-effective-yoga-pose-for-asthma-patients\/\" data-wpil-monitor-id=\"64\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0641\u0639\u0627\u0644\u0629<\/a> \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u0625\u0646\u0647 \u0627\u0646\u062d\u0646\u0627\u0621 \u062e\u0644\u0641\u064a \u0642\u0648\u064a \u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. <\/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\/ardha-ustrasana.jpg\" alt=\"\u0648\u0636\u0639 \u0646\u0635\u0641 \u062c\u0645\u0644\" class=\"wp-image-1178\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-ustrasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-ustrasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-ustrasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0648\u0636\u0639 \u0646\u0635\u0641 \u062c\u0645\u0644<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0623\u062f\u0627\u0621 \u0646\u0635\u0641 \u0627\u0644\u062c\u0645\u0644: <\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0648\u0636\u0639 \u0641\u062e\u0630\u064a\u0643 \u0628\u0634\u0643\u0644 \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0642\u0648\u0633 \u062c\u0630\u0639\u0643 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u064a\u062a\u0645\u062f\u062f \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0635\u0644 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643. <\/li>\n\n\n\n<li>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0625\u0636\u0627\u0641\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0645\u0633\u0643 \u0628\u0627\u0644\u0638\u0647\u0631 \u0645\u0646 \u0643\u0627\u062d\u0644\u064a\u0643. <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642 \u060c \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0638\u0645 \u0627\u0644\u0630\u0646\u0628 \u0628\u0627\u062a\u062c\u0627\u0647 \u0639\u0638\u0645 \u0627\u0644\u0639\u0627\u0646\u0629 \u0648\u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646. <\/li>\n\n\n\n<li>\u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u060c \u062b\u0645 \u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u062c\u0645\u0644 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0630\u0644\u0643 <a href=\"https:\/\/freaktofit.com\/yoga-poses-during-pregnancy\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0645\u0644 <\/a>\u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4.<\/strong> <strong>\u062c\u0644\u0633 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0627\u0644\u0633.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u062f \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0627\u0644\u062c\u0627\u0644\u0633 \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Paschimottanasana \u060c \u0648\u0636\u0639\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0644\u0644\u064a\u0648\u063a\u0627 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0645\u062a\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0628\u0637\u0646. <\/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\/05\/Paschimottanasana.jpg\" alt=\"\u0628\u0627\u0634\u064a\u0645\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-1233\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Paschimottanasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/05\/Paschimottanasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/05\/Paschimottanasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0628\u0627\u0634\u064a\u0645\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0627\u0644\u062c\u0627\u0644\u0633:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0637\u0648\u064a\u0644\u064b\u0627 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642 \u060c \u062b\u0645 \u0632\u0641\u0631 \u0648\u0623\u0646\u062a \u062a\u0635\u0644 \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li>\n\n\n\n<li>\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n\n\n\n<li>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u060c \u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0642\u0641\u0629 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u0627\u0644\u0625\u0641\u0631\u0627\u062c.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0637\u0642\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u0642\u0648\u064a \u0648\u064a\u0645\u062a\u062f \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644 <a href=\"https:\/\/freaktofit.com\/9-exercise-for-muscular-and-v-shape-back\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631<\/a>, \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0623\u0645\u0647\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u062d\u0627\u0648\u0644\u0646 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0642\u0648\u062a\u0647\u0646 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u0627\u0641\u0639\u0644 \u0647\u0630\u0627 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u0648\u0636\u0639\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0631\u064a\u0627\u062d.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u062d \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u062c\u0627 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644.<\/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\/05\/Pawanmuktasana-2.jpg\" alt=\"\u0628\u0648\u0627\u0646\u0645\u0643\u062a\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-1234\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/05\/Pawanmuktasana-2.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/05\/Pawanmuktasana-2-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/05\/Pawanmuktasana-2-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0628\u0648\u0627\u0646\u0645\u0643\u062a\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0623\u062f\u0627\u0621 <strong>\u0648\u0636\u0639\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0631\u064a\u0627\u062d<\/strong>: <\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0628\u0627\u0637\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u062a\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0648\u062c\u0647 \u0627\u0644\u0646\u062e\u064a\u0644 \u0644\u0623\u0639\u0644\u0649. <\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u0633\u062d\u0628 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u0641\u064a \u0627\u0644\u0635\u062f\u0631 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 20 \u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0648\u0636\u0639\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0631\u064a\u0627\u062d \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062e\u0641\u064a\u0641 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0623\u062b\u0646\u0627\u0621 \u0634\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 <a href=\"https:\/\/freaktofit.com\/japanese-towel-exercise-a-new-way-to-reduce-belly-fat\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/nutrition\/which-best-diet-do-teenage-girls-try-in-losing-belly-fat\/\" data-wpil-monitor-id=\"61\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. \u0628\u0647\u0648\u062c\u0627\u062c\u0627\u0633\u0627\u0646\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0648\u062c\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 <a href=\"https:\/\/freaktofit.com\/prone-cobra-exercise\/\" target=\"_blank\" rel=\"noopener\">\u0643\u0648\u0628\u0631\u0627 \u0628\u0648\u0632<\/a>, \u060c \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0648\u062f\u0639\u0645 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631. \u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0631\u0641\u0639 \u062c\u0630\u0639\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0638\u0647\u0631\u0643.<\/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>\u0644\u0623\u062f\u0627\u0621 \u0643\u0648\u0628\u0631\u0627: <\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u0628\u062f\u0621 \u060c \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0635\u062f\u0631\u0643. <\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u0644\u0627\u0645\u0633 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636. <\/li>\n\n\n\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0634\u0647\u064a\u0642 \u060c \u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u0646\u0637\u0644\u0642 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643. <\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0644\u0648\u062d \u0643\u062a\u0641\u0643 \u0645\u0637\u0648\u064a \u0641\u064a \u0638\u0647\u0631\u0643 \u060c \u0648\u0627\u0633\u062d\u0628 \u0634\u0641\u0631\u0627\u062a \u0643\u062a\u0641\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0623\u0630\u0646\u064a\u0643 \u060c \u0648\u0627\u0646\u0638\u0631 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0623\u062e\u0630 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642.<\/li>\n\n\n\n<li>\u0644\u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u062e\u0641\u0636 \u0635\u062f\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0631\u062d \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u0623\u0646 \u062a\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bhujangasana \u0647\u0648 \u0648\u0636\u0639 \u0645\u0645\u062a\u0627\u0632 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u0633\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u062f\u0639\u0645 \u0644\u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7 . Dhanurasana.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dhanurasana \u0645\u0645\u062a\u0627\u0632 <a href=\"https:\/\/verywelfit.com\/yoga\/10-best-28-days-chair-yoga-poses-for-seniors-with-limited-mobility\/\" data-wpil-monitor-id=\"65\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0623\u064a\u0636\u064b\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\/04\/dhanurasana-1024x682.jpeg\" alt=\"\u0627\u0644\u064a\u0648\u063a\u0627 Dhanurasana \u0644\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644\" class=\"wp-image-1177\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/dhanurasana-1024x682.jpeg 1024w, https:\/\/cdn.verywelfit.com\/2023\/04\/dhanurasana-300x200.jpeg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/dhanurasana-768x512.jpeg 768w, https:\/\/cdn.verywelfit.com\/2023\/04\/dhanurasana-1536x1023.jpeg 1536w, https:\/\/cdn.verywelfit.com\/2023\/04\/dhanurasana-1320x879.jpeg 1320w, https:\/\/cdn.verywelfit.com\/2023\/04\/dhanurasana.jpeg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u062f\u0627\u0646\u0648\u0631\u0627\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0644\u0623\u062f\u0627\u0621 <strong>\u062f\u0627\u0646\u0648\u0631\u0627\u0627\u0633\u0627\u0646\u0627<\/strong>: <\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0644\u062f\u062e\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u062a\u0628\u0627\u0639\u062f \u0642\u062f\u0645\u064a\u0643. <\/li>\n\n\n\n<li>\u0645\u062f \u064a\u062f\u0643 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0648\u0627\u0645\u0633\u0643 \u0643\u0627\u062d\u0644\u064a\u0643 \u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643. <\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0648\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0642\u0644\u064a\u0644\u0629. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u060c \u0623\u0648 \u0637\u0627\u0644\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0625\u062f\u0627\u0631\u062a\u0647 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d. <\/li>\n\n\n\n<li>To release the pose, gently lower your body back down to the ground and rest in the child&#8217;s pose.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0634\u0645\u0644 \u0641\u0648\u0627\u0626\u062f Dhanurasana \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u062a\u062c\u0646\u0628 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0648\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u064a\u062e\u062a\u0627\u0631\u0646 <a href=\"https:\/\/verywelfit.com\/yoga\/what-is-the-most-relaxing-yoga-style\/\" data-wpil-monitor-id=\"62\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629<\/a> \u062a\u0634\u0643\u0644.<\/p>\n\n\n\n<h3 id=\"yoga-to-avoid\" class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u062a\u062c\u0646\u0628 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u060c \u062a\u062a\u0648\u0642 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a \u0645\u0645\u0643\u0646. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0642\u062f \u062a\u0643\u0648\u0646 \u0628\u0639\u0636 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u063a\u064a\u0631 \u0622\u0645\u0646\u0629 \u0644\u0623\u0645\u0647\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0647\u0646 \u062f\u0627\u0626\u0645\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627 \u0628\u0639\u0636 <a href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\" data-wpil-monitor-id=\"66\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0644\u062a\u062c\u0646\u0628 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u063a\u0631\u0627\u0628 \u0628\u0648\u0632 (\u0628\u0627\u0643\u0627\u0633\u0627\u0646\u0627). <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0637\u0644\u0628 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0642\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646. \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u062c\u0646\u0628 \u0623\u064a \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0647\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 (\u0633\u064a\u0631\u0633\u0627\u0633\u0627\u0646\u0627)<\/strong>. <\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0645\u0641\u064a\u062f \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0646\u0635\u062d \u0628\u0647 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0636\u063a\u0637\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0628\u0637\u0646 \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u0639\u0641 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062f\u0648\u0627\u0631\u0629 (Parivrtta Jathara parivartanasana). <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0634\u0627\u0642\u064b\u0627 \u062c\u062f\u064b\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0645\u0647\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629. \u064a\u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u062c\u0646\u0628\u0647 \u062d\u062a\u0649 \u062a\u062a\u0639\u0627\u0641\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0645\u0647\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0625\u062c\u0647\u0627\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631 \u062d\u062a\u0649 \u062a\u062a\u0627\u062d \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0634\u0641\u0627\u0621 \u0648\u0627\u0644\u062a\u0642\u0648\u064a\u0629 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u0627\u0646\u0642\u0644\u0627\u0628\u0627\u062a. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u0646\u0635\u062d \u0628\u0627\u0644\u0627\u0646\u0639\u0643\u0627\u0633\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631 \u062d\u062a\u0649 \u062a\u062a\u0627\u062d \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0634\u0641\u0627\u0621 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0627\u0646\u0642\u0644\u0627\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>*<span style=\"text-decoration: underline;\">\u0630\u0627\u0639<\/span><em><span style=\"text-decoration: underline;\">.<\/span><\/em><\/strong> \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0635\u062d\u062a\u0643 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0641\u0631\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0647. \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u062b \u0645\u0639 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u062e\u0631\u0649 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/p>\n\n\n\n<h3 id=\"prevention-tips\" class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0648\u0642\u0627\u0626\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0645\u0646\u0639 \u062a\u0631\u0627\u0643\u0645 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0628\u0637\u0646\u0643 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u062f \u0628\u0637\u0646\u0643 \u0648\u062b\u0628\u0627\u062a\u0647. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0625\u0644\u0649 \u062a\u0646\u0641\u0633\u0643. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u062e\u0630 \u0623\u0646\u0641\u0627\u0633 \u0639\u0645\u064a\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0643\u0644 \u0648\u0636\u0639 \u0639\u0644\u0649 \u062c\u0644\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0634\u0643\u0644\u0643. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0636\u0631\u0648\u0631\u064a \u0644\u0636\u0645\u0627\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/revolved-half-moon-yoga-pose-benefits-steps-and-variations\/\" data-wpil-monitor-id=\"68\">\u0648\u0642\u0641 \u0648\u062c\u0646\u064a \u0643\u0644 \u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/a> \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062e\u064a\u0631\u064b\u0627 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u062a\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u062c\u064a\u062f\u064b\u0627 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u064b\u0627 \u0637\u0648\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627. \u0627\u0647\u062f\u0641 \u0625\u0644\u0649 \u0634\u0631\u0628 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 8-10 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062a\u062c\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629 \u062d\u0642\u064a\u0642\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u0627 \u0634\u0627\u0644\u064a\u0646\u064a \u0646\u0627\u064a\u0631 \u060c \u0645\u0647\u0646\u062f\u0633 \u0634\u0631\u0643\u0629 \u060c \u0628\u0646\u063a\u0627\u0644\u0648\u0631 \u060c \u0628\u0639\u062f \u0648\u0644\u0627\u062f\u062a\u064a \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u060c \u0634\u0639\u0631\u062a \u0623\u0646 \u0628\u0637\u0646\u064a \u0644\u0646 \u064a\u0639\u0648\u062f \u0645\u0647\u0645\u0627 \u062d\u0627\u0648\u0644\u062a. \u0628\u062f\u0623\u062a \u0628\u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0648\u0636\u0639\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0631\u064a\u0627\u062d \u0648\u0643\u0648\u0628\u0631\u0627 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0641\u064a \u063a\u0636\u0648\u0646 10 \u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u0623\u0635\u0628\u062d \u0628\u0637\u0646\u064a \u0627\u0644\u0633\u0641\u0644\u064a \u0623\u0643\u062b\u0631 \u062b\u0628\u0627\u062a\u064b\u0627 \u0648\u0634\u0639\u0631\u062a \u0628\u0627\u0644\u0642\u0648\u0629. \u0644\u0645 \u062a\u0634\u0643\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u062c\u0633\u062f\u064a \u0641\u062d\u0633\u0628 - \u0628\u0644 \u0623\u0639\u0627\u062f\u062a \u062b\u0642\u062a\u064a.<\/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\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0627 \u062a\u0642\u0644\u0635 \u0628\u0637\u0646\u0643 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0641\u062d\u0633\u0628 - \u0628\u0644 \u0625\u0646\u0647\u0627 \u062a\u0639\u064a\u062f \u0628\u0646\u0627\u0621 \u0642\u0648\u062a\u0643 \u0645\u0646 \u0627\u0644\u062f\u0627\u062e\u0644 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.\u201d<\/p>\n    <div class=\"custom-quote-author\">\n      - \u0634\u0627\u0644\u064a\u0646\u064a \u0646\u0627\u064a\u0631 \u0645\u0647\u0646\u062f\u0633 \u0634\u0631\u0643\u0627\u062a\n      <img decoding=\"async\" src=\"https:\/\/cdn.verywelfit.com\/2025\/11\/Shalini-Nair.jpeg\" alt=\"\u0634\u0627\u0644\u064a\u0646\u064a \u0646\u0627\u064a\u0631\">\n    <\/div>\n  <\/div>\n<\/div>\n\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0631\u0623\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631\u0629 \u0645\u064a\u0631\u0627 \u0643\u0648\u0644\u0643\u0627\u0631\u0646\u064a \u060c \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u0648\u0644\u064a\u062f \u0648\u0635\u062d\u0629 \u0627\u0644\u0645\u0631\u0623\u0629 \u060c \u0625\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0623\u0645\u0627\u0646\u064b\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u064a\u062f \u0628\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u062f\u0648\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0641\u0631\u0637 \u0639\u0644\u0649 \u062c\u062f\u0627\u0631 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0634\u0627\u0641\u064a. \u062a\u062d\u0627\u0641\u0638 \u0623\u0648\u0636\u0627\u0639 \u0645\u062b\u0644 Bhujangasana \u0648 Pawanmuktasana \u0648 Paschimottanasana \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0647\u0636\u0645 \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0644\u0628 - \u0643\u0644\u0647\u0627 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h4>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-1763130788124\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0645\u062a\u0649 \u064a\u0645\u0643\u0646\u0646\u064a \u0628\u062f\u0621 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0648\u0635\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0628\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 6-8 \u0623\u0633\u0627\u0628\u064a\u0639 \u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0648\u0644\u0627\u062f\u0629 \u0642\u064a\u0635\u0631\u064a\u0629 \u060c \u0641\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 10-12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627. \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0648\u0644\u0627\u064b.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763130824648\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\"><strong>2 \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644\u061f<\/strong><\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0636\u0639\u064a\u0641\u0629 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u060c \u0648\u062a\u062f\u0639\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u0648\u0644 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u062b\u0627\u0628\u062a\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763130843257\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\"><strong>3. \u0645\u0627 \u0647\u064a \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0622\u0645\u0646\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644\u061f<\/strong><\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0645\u062b\u0644 \u0648\u0636\u0639\u064a\u0629 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0631\u064a\u0627\u062d \u060c \u0648\u0636\u0639 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u060c \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u062c\u0645\u0644 \u0622\u0645\u0646\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0628\u0645\u062c\u0631\u062f \u062a\u0637\u0647\u064a\u0631\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763130965343\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">4. \u0644\u0645\u0627\u0630\u0627 \u062a\u0628\u0642\u0649 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0648\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0641\u0635\u0644 \u0627\u0644\u0628\u0637\u0646 (\u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645) \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0643\u0644\u0647\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1763130984051\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">5. <strong>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0625\u0635\u0644\u0627\u062d \u0627\u0646\u0628\u0633\u0627\u0637 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644\u061f<\/strong><\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0628\u0639\u0636 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0628\u0623\u0645\u0627\u0646 \u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0648\u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0642\u0648\u064a\u0629. \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0648\u062c\u0647\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0623\u0646 \u062a\u062f\u0639\u0645 \u0627\u0644\u0634\u0641\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 id=\"bottom-line\" class=\"wp-block-heading\"><strong>\u0631\u0633\u0627\u0644\u0629 \u0631\u0645\u0632\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u0647\u0648 \u0639\u0645\u0644\u064a\u0629 \u0635\u0639\u0628\u0629\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0645\u0639 \u0627\u0644\u062d\u0642 <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-expert-recommended-yoga-poses-to-prevent-hair-fall\/\" data-wpil-monitor-id=\"63\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629<\/a> \u0646\u0635\u0627\u0626\u062d. \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0631\u062d\u0644\u062a\u0643 \u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0634\u0643\u0644\u0643 \u0642\u0628\u0644 \u0627\u0644\u062d\u0645\u0644 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0627\u0631\u0628 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0645\u0644 \u060c \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u062d \u060c \u0648 Paschimottanasana \u060c \u0648 Bhujangasana \u060c \u0648 Dhanurasana. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0645\u0646\u0627\u0637\u0642 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0642\u0644\u0628\u0643 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062a\u062d\u0644\u0649 \u0628\u0627\u0644\u0635\u0628\u0631 \u0645\u0639 \u0646\u0641\u0633\u0643 \u0648\u062a\u0642\u062f\u0645\u0643 \u062d\u064a\u062b \u0642\u062f \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0623\u0645\u0631 \u0648\u0642\u062a\u064b\u0627 \u062d\u062a\u0649 \u062a\u0631\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u062a\u062c\u0646\u0628 \u0628\u0639\u0636 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0627\u0646\u0642\u0644\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062a\u0641\u0627\u0646\u064a \u0648\u0628\u0639\u0636 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0648\u0627\u0639\u064a \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643 <a href=\"https:\/\/verywelfit.com\/nutrition\/african-diet-plan-for-weight-loss-benefits-recipe-and-meal-plan\/\" data-wpil-monitor-id=\"67\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/a> \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644.<\/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\u0633\u062a\u0643\u0634\u0627\u0641 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629 \u0644\u0644\u064a\u0648\u062c\u0627 \u0648\u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629 \u061b; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u064a\u0624\u062b\u0631 \u0627\u0644\u062d\u0645\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0643 \u062e\u0627\u0631\u062c \u0627\u0644\u0634\u0643\u0644. \u0644\u0643\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644... <\/p>\n<p class=\"read-more-container\"><a title=\"\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\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/#more-193\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0623\u0641\u0636\u0644 7 \u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":2,"featured_media":1253,"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":[978,77,76],"class_list":["post-193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-tatiana-sokolova","tag-yoga-to-lose-belly-fat","tag-yoga-to-lose-belly-fat-after-pregnancy"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/193","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=193"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/193\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/1253"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=193"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}