{"id":198,"date":"2023-04-30T12:38:10","date_gmt":"2023-04-30T11:38:10","guid":{"rendered":"https:\/\/verywelfit.com\/?p=198"},"modified":"2026-07-22T22:07:51","modified_gmt":"2026-07-22T16:37:51","slug":"8-%d9%88%d8%b6%d8%b9%d9%8a%d8%a7%d8%aa-%d9%8a%d9%88%d8%ac%d8%a7-%d9%84%d9%85%d8%b3%d8%a7%d8%b9%d8%af%d8%aa%d9%83-%d8%b9%d9%84%d9%89-%d9%81%d9%82%d8%af%d8%a7%d9%86-%d8%af%d9%87%d9%88%d9%86-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/","title":{"rendered":"8 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Are you looking for a way to reduce belly and thigh fat? Then yoga to lose belly and thigh fat is the perfect exercise for you! With the right combination of postures, breathing exercises and relaxation techniques, yoga can help you tone and slim down your body. In this article, we&#8217;ll be exploring 8 <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-expert-recommended-yoga-poses-to-prevent-hair-fall\/\" data-wpil-monitor-id=\"32\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u064b\u0627 \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 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u0644\u0630\u0627 \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0630\u064a \u062a\u0631\u064a\u062f\u0647.<\/p>\n\n\n\n<h2 id=\"importance\" class=\"wp-block-heading\"><strong>\u0623\u0647\u0645\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u062f\u0647\u0648\u0646 \u0627\u0644\u0641\u062e\u0630.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u0627\u0644\u0625\u062d\u0628\u0627\u0637 \u0623\u0648 \u0627\u0644\u0625\u062d\u0631\u0627\u062c. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u062a\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0648\u062a\u062d\u0642\u064a\u0642 \u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629 \u0648\u062a\u0646\u0627\u063a\u0645\u064b\u0627. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u062d\u0641\u0632 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0632\u064a\u062f \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u062a\u0639\u0632\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647\u0645 \u064a\u0633\u0627\u0639\u062f\u0648\u0646 <a href=\"https:\/\/freaktofit.com\/7-easiest-and-natural-ways-to-boost-metabolism\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/a> \u0648\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0628\u0637\u0646\u0643 \u0648\u0641\u062e\u0630\u064a\u0643. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0631\u0634\u0627\u0642\u0629 \u0648\u0623\u0643\u062b\u0631 \u0644\u064a\u0627\u0642\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\" rel=\"nofollow noopener\" target=\"_blank\"><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=\"753\" height=\"150\" src=\"https:\/\/cdn.verywelfit.com\/2025\/03\/image-3.png\" alt=\"\u062f\u0631\u0627\u0633\u0629 \u0639\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\" class=\"wp-image-10427\"\/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener\">\u0630\u0643\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u064f\u0634\u0631\u062a \u0641\u064a Int J Yoga \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0639\u0632\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0631\u0624\u064a\u0629 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u0648\u062d\u062c\u0645\u0647. \u062f\u0645\u062c \u0645\u0627 \u064a\u0644\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/10-best-28-days-chair-yoga-poses-for-seniors-with-limited-mobility\/\" data-wpil-monitor-id=\"38\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u062a\u0631\u064a\u062f\u0647\u0627.<\/p>\n\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-14-1024x683.png\" alt=\"\" class=\"wp-image-22846\"\/><figcaption class=\"wp-element-caption\"><em>This figure summarizes the key therapeutic benefits of yoga reported in the review by Woodyard (2011). Stress reduction, improved quality of life, and better sleep were among the most prominent benefits, alongside enhanced flexibility, strength, cardiovascular health, respiratory function, and pain management. The chart provides an illustrative overview of the review&#8217;s findings rather than exact clinical data.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h2 id=\"yoga-poses\" class=\"wp-block-heading\"><strong>8 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \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 \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u0631\u0627\u0626\u0639 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u064a\u0645\u062a\u062f \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0628\u0637\u0646\u0643 \u0648\u0641\u062e\u0630\u064a\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\/ustrasana.jpg\" alt=\"\u0627\u0644\u062c\u0645\u0644 \u062a\u0634\u0643\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\" 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>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644\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\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 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643. <\/li>\n\n\n\n<li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0644\u0623\u0639\u0644\u0649. <\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646 \u0642\u0628\u0644 \u0625\u0637\u0644\u0627\u0642\u0647 \u0628\u0628\u0637\u0621. <\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0646\u0627\u063a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062a\u0644\u0643 \u0627\u0644\u0645\u0646\u0627\u0637\u0642.<\/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\/fitness\/how-to-do-a-killer-diamond-push-ups\/\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0627\u0633 \u0627\u0644\u0642\u0627\u062a\u0644\u0629<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u0643\u0648\u0628\u0631\u0627 \u0628\u0648\u0632.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0628\u0631 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u064a\u0648\u062c\u0627 \u0645\u0647\u0645\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u0625\u0646\u0647 \u0627\u0646\u062d\u0646\u0627\u0621 \u062e\u0644\u0641\u064a \u0642\u0648\u064a \u064a\u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u062a\u0646\u0627\u063a\u0645 \u0639\u0636\u0644\u0627\u062a\u0647\u0645. <\/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=\"\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\" 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><strong>\u0643\u0648\u0628\u0631\u0627 \u0628\u0648\u0632<\/strong><\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u0648\u0628\u0631\u0627\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643. <\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0645\u0636\u063a\u0648\u0637\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0644\u0644\u062e\u0644\u0641. <\/li>\n\n\n\n<li>\u064a\u0645\u0643\u0646\u0643 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 <a href=\"https:\/\/freaktofit.com\/6-yoga-poses-to-reduce-belly-fat\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646<\/a> \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646. <\/li>\n\n\n\n<li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644\u0647\u0627 <a href=\"https:\/\/freaktofit.com\/10-best-calisthenics-exercises-for-an-incredibly-strong-back\/\" target=\"_blank\" rel=\"noopener\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/a>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639 \u0627\u0644\u0642\u0648\u0633.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u0642\u0648\u0633 \u060c \u0623\u0648 dhanurasana \u060c \u0647\u0648 \u0623\u062d\u062f <a href=\"https:\/\/verywelfit.com\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/\" data-wpil-monitor-id=\"33\">\u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0648\u062f\u0647\u0648\u0646 \u0627\u0644\u0641\u062e\u0630. \u0647\u0630\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/10-amazing-heart-opening-restorative-yoga-poses-for-beginners\/\" data-wpil-monitor-id=\"42\">\u0627\u0644\u0648\u0636\u0639 \u0631\u0627\u0626\u0639 \u0644\u0644\u0641\u062a\u062d<\/a> \u0623\u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u062a\u0646\u0639\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. <\/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=\"\u062f\u0627\u0646\u0648\u0631\u0627\u0627\u0633\u0627\u0646\u0627\" 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>\u0648\u0636\u0639 \u0627\u0644\u0642\u0648\u0633<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0648\u0633\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643. <\/li>\n\n\n\n<li>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0639\u062f \u0628\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0642\u0628\u0636 \u0643\u0627\u062d\u0644\u064a\u0643. <\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062b\u0628\u062a \u0627\u0644\u0648\u0636\u0639 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0641\u064a \u0638\u0647\u0631\u0643. <\/li>\n\n\n\n<li>\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 15-30 \u062b\u0627\u0646\u064a\u0629 \u060c \u062b\u0645 \u062d\u0631\u0631\u0647\u0627. <\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0627\u0644\u0648\u0636\u0639 \u0645\u0631\u062a\u064a\u0646 \u0623\u062e\u0631\u064a\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0648\u0636\u0639 \u0627\u0644\u0642\u0648\u0633 \u0641\u0639\u0627\u0644\u064b\u0627 \u062c\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/fitness\/will-i-lose-belly-chest-and-thigh-fat-if-i-cycle-every-day-for-2-months\/\" data-wpil-monitor-id=\"41\">\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630<\/a> \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0630\u0644\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u0646\u0635\u0641 \u062c\u0645\u0644 \u0648\u0636\u0639\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0635\u0641 \u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u0647\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\" data-wpil-monitor-id=\"34\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0635\u0645\u0645\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0648\u062f\u0647\u0648\u0646 \u0627\u0644\u0641\u062e\u0630. \u0647\u0648 \u0623 <a href=\"https:\/\/verywelfit.com\/yoga\/tree-pose-variations-and-its-amazing-benefits-you-must-know\/\" data-wpil-monitor-id=\"39\">\u062a\u0628\u0627\u064a\u0646 \u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a<\/a> \u0648\u0647\u0648 \u0623\u0642\u0644 \u0643\u062b\u0627\u0641\u0629 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0645\u0641\u064a\u062f \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u064a \u064a\u0635\u0639\u0628 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627 \u062d\u0648\u0644 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\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\/ardha-ustrasana.jpg\" alt=\"\u0646\u0635\u0641 \u062c\u0645\u0644 \u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\" 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>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0646\u0635\u0641 \u0627\u0644\u062c\u0645\u0644\u061f<\/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 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0648\u0631\u0643\u064a\u0643. <\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0633\u0631\u0629. <\/li>\n\n\n\n<li>\u062b\u0645 \u0645\u062f \u064a\u062f\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u0648\u0627\u0641 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0644\u0642\u062f\u0645\u064a\u0643 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629. <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0623\u0646\u062a \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u060c \u0648\u0627\u0631\u0641\u0639 \u0638\u0647\u0631\u0643 \u0627\u0644\u0633\u0641\u0644\u064a \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621. <\/li>\n\n\n\n<li>\u0627\u0632\u0641\u0631 \u0648\u0623\u0646\u062a \u062a\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0627\u0644\u0639\u0644\u0648\u064a \u060c \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0631\u0623\u0633\u0643 \u0644\u0644\u062e\u0644\u0641. \u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10-30 \u062b\u0627\u0646\u064a\u0629 \u060c \u0648\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u0635\u0641 \u0627\u0644\u062c\u0645\u0644 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u064a\u0645\u062a\u062f <a href=\"https:\/\/freaktofit.com\/chest-workouts-at-home-with-bricks\/\" target=\"_blank\" rel=\"noopener\">\u0635\u0646\u062f\u0648\u0642<\/a>, <a href=\"https:\/\/freaktofit.com\/how-to-get-toned-shoulders-with-shoulder-press-workout\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0643\u062a\u0627\u0641 <\/a>\u0648 <a href=\"https:\/\/freaktofit.com\/benefits-of-ice-pack-on-neck-pain\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0646\u0642<\/a>. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 <a href=\"https:\/\/verywelfit.com\/fitness\/can-a-magnetic-belt-really-reduce-belly-fat-what-does-expert-say\/\" data-wpil-monitor-id=\"35\">\u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646<\/a>, \u060c \u0646\u062d\u062a \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0644\u062f\u064a\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0638\u0647\u0631 \u0623\u0643\u062b\u0631 \u062a\u0646\u0627\u0633\u0642\u064b\u0627.<\/p>\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\/fitness\/kiat-jud-dai-workout-benefits-with-reviews-and-steps\/\">\u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u0627\u062a \u062c\u0648\u062f \u062f\u0627\u064a: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0639 \u0627\u0644\u0645\u0631\u0627\u062c\u0639\u0627\u062a \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u0646\u0635\u0641 \u062a\u062d\u0631\u064a\u0641 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/yoga\/revolved-half-moon-yoga-pose-benefits-steps-and-variations\/\" data-wpil-monitor-id=\"43\">\u0646\u0635\u0641 \u062a\u062d\u0631\u064a\u0641 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/a>, \u0623\u0648 \u0623\u0631\u062f\u0627 \u0645\u0627\u062a\u0633\u064a\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u062c\u0627 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643 \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u062c\u0648\u0627\u0646\u0628 \u062c\u0630\u0639\u0643. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u0634\u062c\u0639 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0628\u0637\u0646\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0647\u0636\u0645 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0637\u0642\u0629.<\/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-matsyendrasana.jpg\" alt=\"\u0623\u0631\u062f\u0627 \u0645\u0627\u062a\u0633\u064a\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-1179\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-matsyendrasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-matsyendrasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-matsyendrasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0646\u0635\u0641 \u062a\u062d\u0631\u064a\u0641 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639\u064a\u0629 \u062a\u0648\u064a\u0633\u062a \u0646\u0635\u0641 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0628\u062f\u0621 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0643\u0644\u062a\u0627 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u0645\u0627\u0645\u0643. <\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0630\u0644\u0643<strong> <\/strong>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u062f\u062e\u0644\u0647\u0627 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643.<strong> <\/strong><\/li>\n\n\n\n<li>\u0627\u0644\u0622\u0646 \u062e\u0630 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0636\u0639\u0647\u0627 \u062e\u0627\u0631\u062c \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649. <\/li>\n\n\n\n<li>\u0636\u0639 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u062e\u0627\u0631\u062c \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0645\u062f \u0638\u0647\u0631\u0643 \u0628\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>\n\n\n\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u0642\u064a \u0631\u0623\u0633\u0643 \u0645\u0631\u0641\u0648\u0639\u064b\u0627 \u0648\u0648\u062c\u0647\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u0644\u0636\u0645\u0627\u0646 \u062a\u0645\u062f\u062f \u062c\u064a\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u060c \u062b\u0645 \u062d\u0631\u0631\u0647 \u0648\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631. <\/li>\n\n\n\n<li>\u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629\u060c \u0647\u0630\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/\" data-wpil-monitor-id=\"44\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629<\/a> \u0648\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. \u062c\u0627\u0631\u0644\u0627\u0646\u062f \u0628\u0648\u0632.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u062c\u0627\u0631\u0644\u0627\u0646\u062f \u0647\u0648 \u064a\u0648\u062c\u0627 \u0631\u0627\u0626\u0639\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u064a\u064f\u0639\u0631\u0641 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Malasana \u060c \u0648\u0647\u0648 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0630\u064a \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0623\u0646 \u062a\u0645\u0633\u0643 \u062c\u0633\u0645\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\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\/malasana-1.jpg\" alt=\"\u0645\u0627\u0644\u0627\u0633\u0627\u0646\u0627 \u064a\u0648\u063a\u0627 \u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\" class=\"wp-image-1181\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/malasana-1.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/malasana-1-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/malasana-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u062c\u0627\u0631\u0644\u0627\u0646\u062f \u0628\u0648\u0632<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639 \u062c\u0627\u0631\u0644\u0627\u0646\u062f\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\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u062d\u0648\u0644 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. <\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u062b\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062c\u0627\u0644\u0633\u064b\u0627 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a. <\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0623\u0646 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0635\u0644\u0627\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 10-15 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0639\u062f \u0628\u0628\u0637\u0621. <\/li>\n\n\n\n<li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0625\u062e\u0631\u0627\u062c \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0644\u062a\u062d\u0642\u064a\u0642 \u062a\u0648\u0627\u0632\u0646 \u0625\u0636\u0627\u0641\u064a. <\/li>\n\n\n\n<li>\u0633\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0634\u062f \u0641\u062e\u0630\u064a\u0643 \u0648 <a href=\"https:\/\/verywelfit.com\/nutrition\/which-best-diet-do-teenage-girls-try-in-losing-belly-fat\/\" data-wpil-monitor-id=\"40\">\u062a\u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/a>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pose Triangle Pose\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Trikonasana\u060c \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u063a\u0627 \u0641\u0639\u0627\u0644 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 <a href=\"https:\/\/freaktofit.com\/acupressure-points-for-belly-fat-loss\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0642\u062f \u0627\u0644\u0628\u0637\u0646<\/a> \u0648\u062f\u0647\u0648\u0646 \u0627\u0644\u0641\u062e\u0630. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u0634\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u062a\u0645\u062f\u062f\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0648\u062a\u062f\u0644\u064a\u0643\u064b\u0627 \u0644\u0644\u0623\u0639\u0636\u0627\u0621 \u0641\u064a \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\/trikonasana-1.jpg\" alt=\"\u0648\u0642\u0641\u0629\" class=\"wp-image-1182\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/trikonasana-1.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/trikonasana-1-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/trikonasana-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong><strong>\u0648\u0642\u0641\u0629<\/strong><\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.<\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/li>\n\n\n\n<li>\u0627\u062b\u0646\u0650 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0646\u062d\u0648 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0643\u0627\u062d\u0644\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0623\u0648 \u0627\u0644\u0623\u0631\u0636 \u060c \u0623\u064a\u0647\u0645\u0627 \u0623\u0633\u0647\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.<\/li>\n\n\n\n<li>\u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621 \u0648\u0623\u062f\u0631 \u0631\u0623\u0633\u0643 \u0644\u062a\u0646\u0638\u0631 \u0625\u0644\u0649 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/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 \u060c \u0648\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642.<\/li>\n\n\n\n<li>\u062d\u0631\u0631 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641.<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b \u0644\u064a\u0633\u062a \u0631\u0627\u0626\u0639\u0629 \u0641\u0642\u0637 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u0648\u0644 \u0628\u0637\u0646\u0643 \u0648\u0641\u062e\u0630\u064a\u0643 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 <a href=\"https:\/\/freaktofit.com\/7-yoga-poses-to-improve-digestion\/\" target=\"_blank\" rel=\"noopener\">\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645<\/a>, \u060c \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u060c \u0648 <a href=\"https:\/\/freaktofit.com\/5-minute-morning-yoga-how-to-boost-energy-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/a>. \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u0646\u0627\u063a\u0645 \u0648\u0646\u062d\u062a \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\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\/fitness\/wall-plank-exercise-benefits-how-to-do-and-variations\/\">\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0644\u062b \u0628\u0627\u0642.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0644\u062b \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u062a\u0648\u0627\u0632\u0646 \u0648\u0642\u0648\u0641 \u0635\u0639\u0628\u0629 \u062a\u0633\u0627\u0639\u062f <a href=\"https:\/\/freaktofit.com\/6-best-core-strengthening-yoga-poses\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/a> \u0648\u0634\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c, <a href=\"https:\/\/freaktofit.com\/7-yoga-poses-to-improve-concentration\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0649\u0621 \u0645<\/a>, \u060c \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642.<\/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\/Triple-Warrior-III-1.jpg\" alt=\"\u0648\u0636\u0639 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0644\u062b\" class=\"wp-image-1184\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Triple-Warrior-III-1.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Triple-Warrior-III-1-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Triple-Warrior-III-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0648\u0636\u0639 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0644\u062b<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0644\u062b\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0644\u0628\u062f\u0621 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u062d\u0648\u0644 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. <\/li>\n\n\n\n<li>\u062b\u0645 \u0627\u0646\u062d\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0648\u0627\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643. <\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062e\u0644\u0641\u0643 \u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u062a\u0645\u0627\u0634\u064a\u0627\u064b \u0645\u0639 \u062c\u0630\u0639\u0643. <\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0623\u0646\u062a \u062a\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0644\u062e\u0627\u0631\u062c \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0627\u0644\u0623\u0631\u0636. <\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \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\">\u0623\u062b\u0646\u0627\u0621 \u062d\u0645\u0644\u0643 \u0644\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0644\u0645\u0646\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0646 \u0627\u0644\u063a\u0631\u0642. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0639\u0645\u064a\u0642 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0645\u0646 \u060c \u0648\u0643\u0630\u0644\u0643 \u0641\u064a \u0643\u062a\u0641\u0643 \u0648\u0623\u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0631\u0627\u0626\u0639 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0644\u0628 \u0648\u062a\u0648\u062d\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u062f\u0631\u0627\u064a\u0629 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0642\u0628\u0636\u062a\u0643 \u0623\u0648 \u062a\u062d\u062f\u064a \u0646\u0641\u0633\u0643 \u0628\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0648\u0623\u0646\u062a \u062a\u0645\u062f \u0633\u0627\u0642\u0643 \u062e\u0644\u0641\u0643. \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641\u0643 <a href=\"https:\/\/verywelfit.com\/fitness\/if-i-only-drink-water-for-a-week-will-i-lose-belly-fat-what-do-experts-say\/\" data-wpil-monitor-id=\"36\">\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83e\uddd8\u200d\u2640\ufe0f \u0643\u064a\u0641 \u0633\u0627\u0639\u062f\u062a\u0646\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0634\u062f \u0628\u0637\u0646\u064a \u0648\u0641\u062e\u0630\u064a: \u062a\u062c\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">I am Priya Sharma, a marketing professional, so \u200d\u200c\u200d\u200d\u200c\u200dthe only reason that I did yoga was to tone my body and get rid of fat that was around my belly and thighs. I used to perform a mere 30-minute yoga routine that only involved a few yoga postures such as Navasana, Utkatasana, Virabhadrasana II, and Setu Bandhasana. After a month, I could see that I had become more flexible, my legs were getting stronger, and my posture was getting better. My belly didn&#8217;t go away overnight, but I was able to get lighter and more confident through the steady practice. Besides being a great workout for my body, yoga turned out to be a perfect relaxation method for my \u200b\u200d\u200b\u200c\u200d\u200b\u200d\u200c\u200b\u200d\u200b\u200c\u200d\u200b\u200d\u200cmind.<\/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>&#8220;Yoga didn\u2019t just help me shape my body \u2014 it reshaped my mindset toward fitness and discipline.&#8221;&#8221;<\/p>\n    <div class=\"custom-quote-author\">\n      - \u0628\u0631\u064a\u0627 \u0634\u0627\u0631\u0645\u0627\u060c \u0645\u062d\u062a\u0631\u0641\u0629 \u062a\u0633\u0648\u064a\u0642\n      <img decoding=\"async\" src=\"https:\/\/cdn.verywelfit.com\/2025\/11\/priya-sharma.jpg\" alt=\"\u0628\u0631\u064a\u0627 \u0634\u0627\u0631\u0645\u0627\">\n    <\/div>\n  <\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\ud83d\udc48 \u0631\u0623\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621: \u0645\u0627 \u064a\u0642\u0648\u0644\u0647 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u0639\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Arjun Patel, Certified Yoga Therapist &amp; Fitness Consultant (IYA, RYT-500) shared his view that yoga\u200b\u200d\u200b\u200c\u200d\u200b\u200d\u200c\u200b\u200d\u200b\u200c\u200d\u200b\u200d\u200c remains a very eco-friendly method to control your weight and firm areas like the belly and legs that are giving you trouble. The practice of the above poses &#8211; Navasana (Boat Pose), Utkatasana (Chair Pose), and Setu Bandhasana (Bridge Pose) &#8211; effectively involves the core as well as the lower body muscles. To be honest, yoga will not bring about fast fat reduction, but if you add it to a sensible diet and a steady practice, it can make a great deal of difference in muscle tone, metabolism, and even hormonal balance which are the factors that ultimately lead to fat \u200b\u200d\u200b\u200c\u200d\u200b\u200d\u200c\u200b\u200d\u200b\u200c\u200d\u200b\u200d\u200closs.<\/p>\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-1781630657643\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">1. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>Yes, it is possible to lose fat from the belly and thighs with yoga, but it requires consistency and a healthy lifestyle. Poses such as Camel Pose, Bow Pose and Triangle Pose and Warrior III work the core and lower body muscles, help to boost metabolism and burn more calories. Yoga isn&#8217;t a quick fat-burning exercise, but consistent practice can help create a more toned and lean body.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1781630681960\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">2 . \u0643\u0645 \u0639\u062f\u062f \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u0645\u0631\u0621 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0633\u064a\u0624\u062b\u0631 \u0646\u0648\u0639 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0639\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0644\u064a\u0644\u0629 \u060c \u064a\u0644\u0627\u062d\u0638 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u062a\u062d\u0633\u0646\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0641\u064a \u0631\u0624\u064a\u0629 \u062a\u063a\u064a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u0648\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0641\u064a \u063a\u0636\u0648\u0646 \u0628\u0636\u0639\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0625\u0644\u0649 \u0628\u0636\u0639\u0629 \u0623\u0634\u0647\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1781630700393\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">3. \u0645\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0623\u0641\u0636\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u062a\u0634\u0645\u0644: <br \/>\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644 (\u0623\u0648\u0633\u062a\u0631\u0627\u0633\u0627\u0646\u0627) <br \/>\u0643\u0648\u0628\u0631\u0627 \u0628\u0648\u0632 (\u0628\u0647\u0648\u062c\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627) <br \/>\u0648\u0636\u0639 \u0627\u0644\u0642\u0648\u0633 (Dhanurasana) <br \/>\u0646\u0635\u0641 \u062c\u0645\u0644 \u0648\u0636\u0639 \u0646\u0635\u0641 \u0633\u0628\u0627\u0626\u0643 \u062a\u0648\u064a\u0633\u062a (\u0623\u0631\u062f\u0647\u0627 \u0645\u0627\u062a\u0633\u064a\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627) <br \/>\u062c\u0627\u0631\u0644\u0627\u0646\u062f \u0628\u0648\u0632 (\u0645\u0627\u0644\u0627\u0633\u0627\u0646\u0627) <br \/>\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b (trikonasana) <br \/>\u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0644\u062b (Virabhadrasana III) <br \/>\u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u060c \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u063a\u0645\u0629 \u060c \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062f\u0639\u0645 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 id=\"bottom-line\" class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0643\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/nutrition\/best-diet-to-lose-belly-fat-in-teenage-girls-experts-point-of-view\/\" data-wpil-monitor-id=\"37\">\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0633\u0639\u0649 \u0635\u0639\u0628\u0627 \u0648\u0644\u0643\u0646\u0647 \u0645\u062c\u0632\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0628 \u0645\u0646 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062a\u064a \u0646\u0627\u0642\u0634\u0646\u0627\u0647\u0627 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0628\u062f\u0621. \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0628\u062f\u0648 \u0648\u062a\u0634\u0639\u0631 \u0628\u062a\u062d\u0633\u0646 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629 \u0623\u064a\u0636\u064b\u0627. \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u062f\u0627\u0626\u0645\u064b\u0627 \u060c \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062a\u062d\u0642\u0642 \u0645\u0646 \u0637\u0628\u064a\u0628\u0643 \u0623\u0648 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0646\u0638\u0627\u0645 \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f.<\/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>\u0647\u0644 \u062a\u0628\u062d\u062b \u0639\u0646 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\u061f \u062b\u0645 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630 \u0647\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0643! \u0645\u0639 \u0627\u0644\u062c\u0645\u0639 \u0627\u0644\u0635\u062d\u064a\u062d\u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"8 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/#more-198\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 8 \u0623\u0648\u0636\u0627\u0639 \u064a\u0648\u062c\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":2,"featured_media":1197,"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":[978,72,70,69,71],"class_list":["post-198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-tatiana-sokolova","tag-yoga","tag-yoga-poses-to-help-you-lose-belly","tag-yoga-poses-to-help-you-lose-belly-and-thigh-fat","tag-yoga-poses-to-help-you-lose-thigh-fat"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/198","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=198"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/198\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/1197"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=198"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=198"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=198"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}