{"id":2884,"date":"2023-07-06T15:42:30","date_gmt":"2023-07-06T14:42:30","guid":{"rendered":"https:\/\/verywelfit.com\/?p=2884"},"modified":"2026-07-23T19:56:09","modified_gmt":"2026-07-23T14:26:09","slug":"%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d8%a7%d9%84%d8%aa%d8%b5%d8%a7%d9%84%d8%ad%d9%8a%d8%a9-%d8%a7%d9%84%d8%a3%d8%b9%d9%84%d9%89-8-%d8%aa%d8%b7%d8%b1%d8%ad-%d9%84%d9%84%d8%a3%d9%84%d9%85-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/top-8-restorative-yoga-poses-for-chronic-pain-with-steps\/","title":{"rendered":"\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0627\u0644\u0623\u0639\u0644\u0649 8 \u062a\u0637\u0631\u062d \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0628\u062e\u0637\u0648\u0627\u062a"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0642\u062f\u064a\u0645\u0629 \u0627\u0643\u062a\u0633\u0628\u062a \u0634\u0639\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629. \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062d\u062f \u0645\u0646 <a href=\"https:\/\/freaktofit.com\/5-minute-morning-yoga-how-to-boost-energy-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">\u0625\u062c\u0647\u0627\u062f<\/a>, \u060c \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0625\u062d\u062f\u0649 \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0647\u064a \u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u0629. \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0647\u0648 \u062d\u0627\u0644\u0629 \u0645\u0646\u0647\u0643\u0629 \u062a\u0635\u064a\u0628 \u0645\u0644\u0627\u064a\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645 \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0642\u0635\u0631 \u0627\u0644\u0639\u0644\u0627\u062c\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0641\u064a \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0625\u063a\u0627\u062b\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u060c \u062a\u0642\u062f\u0645 \u0627\u0644\u064a\u0648\u062c\u0627 \u0646\u0647\u062c\u064b\u0627 \u0634\u0627\u0645\u0644\u0627\u064b \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0633\u062a\u0643\u0634\u0641 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 <a href=\"https:\/\/freaktofit.com\/best-yoga-poses-for-sciatica-nerve-pain-relief\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646<\/a> \u0648\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0639\u0644\u0649 \u0639\u064a\u0634 \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0625\u0631\u0636\u0627\u0621\u064b.<\/p>\n\n\n\n<h2 id=\"yoga-poses\" class=\"wp-block-heading\"><strong>\u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u062a\u0637\u0631\u062d \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/\">\u064a\u0648\u062c\u0627 <\/a>\u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0623\u0646\u0647\u0627 \u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 <a href=\"https:\/\/freaktofit.com\/food-for-inflammation-and-body-pain\/\" target=\"_blank\" rel=\"noopener\">\u0647\u0636\u0645<\/a>, \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u060c \u0648\u0643\u0644\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645. \u0647\u0646\u0627 \u062b\u0645\u0627\u0646\u064a\u0629 <a data-wpil-monitor-id=\"1403\" href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646:<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22041945\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"554\" height=\"455\" src=\"https:\/\/cdn.verywelfit.com\/2026\/04\/image-3.png\" alt=\"\u0628\u062d\u062b\" class=\"wp-image-21934\"\/><figcaption class=\"wp-element-caption\"><em>\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0622\u062b\u0627\u0631 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0645\u062f\u0629 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u060c \u0645\u0645\u0627 \u064a\u064f\u0638\u0647\u0631 \u062a\u062d\u0633\u0646\u064b\u0627 \u0623\u0642\u0648\u0649 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0645\u0643\u0627\u0633\u0628 \u062b\u0627\u0628\u062a\u0629 \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u060c \u0645\u0645\u0627 \u064a\u062f\u0644 \u0639\u0644\u0649 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0643\u062a\u062f\u062e\u0644 \u063a\u064a\u0631 \u062f\u0648\u0627\u0626\u064a \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 (Tilbrook et al. \u060c \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u060c \u062d\u0648\u0644\u064a\u0627\u062a \u0627\u0644\u0637\u0628 \u0627\u0644\u0628\u0627\u0637\u0646\u064a).<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 (\u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627) \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Child&#8217;s pose, also known as Balasana, is a <a href=\"https:\/\/verywelfit.com\/yoga\/what-is-the-most-relaxing-yoga-style\/\" data-wpil-monitor-id=\"1402\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629<\/a> pose that can be beneficial for those experiencing chronic pain. This pose gently stretches the hips, thighs and ankles, while also relaxing the spine and shoulders. Child&#8217;s pose can be particularly helpful for those with <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"1405\">\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a>, \u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0636\u064a\u0642 \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=\"750\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana.jpg\" alt=\"\u0627\u0644\u0628\u0644\u0627\u0633\u0629\" class=\"wp-image-2784\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0628\u0644\u0627\u0633\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0648\u0636\u0639 \u064a\u0634\u062c\u0639 <a href=\"https:\/\/freaktofit.com\/health-benefits-of-deep-breathing\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/a>, \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0648\u062a\u0642\u0644\u064a\u0644\u0647 <a href=\"https:\/\/freaktofit.com\/stress-management-symptoms-causes-preventive-measures\/\" target=\"_blank\" rel=\"noopener\">\u0625\u062c\u0647\u0627\u062f <\/a>\u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0623\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/enhancing-your-yoga-practice-10-yoga-hands-on-assists\/\" data-wpil-monitor-id=\"1408\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, it&#8217;s important to listen to your body and modify the pose as necessary to avoid any discomfort or pain. With consistent practice, child&#8217;s pose can be a helpful tool in managing chronic pain.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n\n\n\n<li>\u0636\u0639 \u0631\u0623\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0643\u062a\u0644\u0629.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0633\u0641\u0644 (Adho Mukha Svanasana) \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644 (Adho Mukha Svanasana) \u0647\u0648 \u0623\u062d\u062f \u0623\u0634\u0647\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u0644\u0627\u0628 <a href=\"https:\/\/verywelfit.com\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/\" data-wpil-monitor-id=\"1409\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0645\u0632\u0645\u0646\u0629. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0645\u062a\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0648\u0644 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0639 \u062a\u0642\u0648\u064a\u0629 <a href=\"https:\/\/freaktofit.com\/scarecrow-exercise-best-exercise-for-your-abs-and-shoulders\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0643\u062a\u0627\u0641<\/a>, \u060c \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646. \u0644\u0627\u0645\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/the-pretzel-pose-in-yoga-benefits-technique-and-expert-insights-for-better-flexibility\/\" data-wpil-monitor-id=\"1415\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/a>, \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"888\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog.jpg\" alt=\"\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644\" class=\"wp-image-2785\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog.jpg 888w, https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog-300x169.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog-768x432.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/06\/Downward-Facing-Dog-480x270.jpg 480w\" sizes=\"auto, (max-width: 888px) 100vw, 888px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0642\u0644\u0648\u0628 \u0644\u0644\u0648\u0636\u0639\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0641\u064a\u0632 <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-the-power-of-yoga-for-vagus-nerve-health-benefits-poses-and-precautions\/\" data-wpil-monitor-id=\"1410\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a<\/a> \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u062d\u0630\u0631 \u0648\u062a\u0639\u062f\u064a\u0644 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u062a\u062c\u0646\u0628 \u062a\u0641\u0627\u0642\u0645 \u0623\u064a \u0623\u0644\u0645 \u0623\u0648 \u0625\u0635\u0627\u0628\u0627\u062a \u0645\u0648\u062c\u0648\u062f\u0629. \u0647\u0648 \u0643\u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/top-10-expert-recommended-yoga-poses-to-prevent-hair-fall\/\" data-wpil-monitor-id=\"1413\">\u064a\u0648\u0635\u0649 \u0628\u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u064a\u0648\u062c\u0627 \u0645\u0624\u0647\u0644\u0629<\/a> \u0645\u062f\u0631\u0633 \u0623\u0648 \u0645\u0642\u062f\u0645 \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0648\u0638\u0647\u0631\u0643 \u0645\u0639 \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0641\u0631\u062f \u0623\u0635\u0627\u0628\u0639\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/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:\/\/freaktofit.com\/best-yoga-poses-pranayama-and-mudra-for-bipolar-disorder\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 \u0648\u0645\u0648\u0633\u0649 \u0644\u0644\u0627\u0636\u0637\u0631\u0627\u0628 \u062b\u0646\u0627\u0626\u064a \u0627\u0644\u0642\u0637\u0628<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 id=\"cat-pose\" class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639 \u0627\u0644\u0642\u0637 \/ \u0627\u0644\u0628\u0642\u0631\u0629 (Marjaryasana \/ Bitilasana) \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u062a\u0628\u0631 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0637 \/ \u0627\u0644\u0628\u0642\u0631\u0629 \u060c \u0648\u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Marjaryasana \/ Bitilasana \u060c \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u062c\u0627 \u0644\u0637\u064a\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646. \u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0646 \u0648\u0636\u0639 \u0645\u0633\u062a\u062f\u064a\u0631 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0645\u0642\u0648\u0633 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"671\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose.jpg\" alt=\"\u0627\u0644\u0642\u0637 \u0628\u0642\u0631\u0629\" class=\"wp-image-1193\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose-300x201.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Cat-Cow-Pose-768x515.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u0635\u0644\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0627\u0644\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0623\u0648 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0644\u064a\u0641\u064a. <\/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 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0627\u0644\u0630\u064a \u064a\u0635\u0627\u062d\u0628 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0633\u0627\u0647\u0645\u0627\u064b \u0631\u0626\u064a\u0633\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646. \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0637 \/ \u0627\u0644\u0628\u0642\u0631\u0629 \u0623\u062f\u0627\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0628\u0644\u0637\u0641 \u0648 <a href=\"https:\/\/verywelfit.com\/beauty-tips\/how-to-prevent-lip-filler-migration-7-effective-ways\/\" data-wpil-monitor-id=\"1411\">\u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629<\/a>.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u0645\u0639 \u0631\u0633\u063a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u060c \u0648\u0627\u0631\u0641\u0639 \u0639\u0638\u0645 \u0627\u0644\u0630\u0646\u0628 \u0648\u0627\u0644\u0631\u0623\u0633<\/li>\n\n\n\n<li>\u0632\u0641\u064a\u0631 \u0648\u062f\u0648\u0631\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u062f\u0633 \u0630\u0642\u0646\u0643 \u0641\u064a \u0635\u062f\u0631\u0643<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645 (\u0625\u064a\u0643\u0627 \u0628\u0627\u062f\u0627 \u0631\u0627\u062c\u0627\u0643\u0628\u0648\u062a\u0627\u0633\u0627\u0646\u0627) \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pigeon Pose \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Eka Pada Rajakapotasana \u060c \u0647\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-prevent-wrist-pain-in-yoga-my-personal-experience-expert-advice\/\" data-wpil-monitor-id=\"1404\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u0629<\/a>. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u0639\u0627\u0644 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0636\u064a\u0642 \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"390\" height=\"257\" src=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Eka-Pada-Rajakapotasana.jpg\" alt=\"\" class=\"wp-image-2889\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Eka-Pada-Rajakapotasana.jpg 390w, https:\/\/cdn.verywelfit.com\/2023\/07\/Eka-Pada-Rajakapotasana-300x198.jpg 300w\" sizes=\"auto, (max-width: 390px) 100vw, 390px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u064a\u0643\u0627 \u0628\u0627\u062f\u0627 \u0631\u0627\u062c\u0627\u0643\u0628\u0648\u062a\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0634\u062f \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062d\u0645\u0627\u0645 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646. \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062d\u0645\u0627\u0645 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643 \u0648\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0648\u0636\u0639 \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u062a\u062c\u0646\u0628 \u062a\u0641\u0627\u0642\u0645 \u0623\u064a \u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u062d\u0627\u0644\u0627\u062a \u0645\u0648\u062c\u0648\u062f\u0629.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li>\n\n\n\n<li>\u0645\u062f \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062e\u0644\u0641\u0643 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0631\u0628\u0639\u064a\u0646.<\/li>\n\n\n\n<li>\u0636\u0639 \u062c\u0628\u0647\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0643\u062a\u0644\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627:<strong> <\/strong><a href=\"https:\/\/freaktofit.com\/best-exercises-and-yoga-with-diet-for-bertolotti-syndrome\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0639 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0628\u064a\u0631\u062a\u0644\u0648\u062a\u064a<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0643\u0648\u0628\u0631\u0627 \u0628\u0648\u0632 (\u0628\u0647\u0648\u062c\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627) \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0648\u0628\u0631\u0627 \u0628\u0648\u0632 \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0628\u0648\u062c\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627 \u060c \u0647\u0648 \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u063a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0645\u0632\u0645\u0646\u0629. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u0627\u0633\u062a\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\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\/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<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0648\u0636\u0639 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0628\u0637\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0623\u062f\u0627\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u062b\u0645 \u0623\u0637\u0644\u0642<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b (trikonasana) \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b (trikonasana) \u0647\u064a \u0645\u0645\u062a\u0627\u0632\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\" data-wpil-monitor-id=\"1407\">\u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0634\u0643\u0644 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0645\u0632\u0645\u0646\u0629<\/a>. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u0634\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062e\u0641\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0644\u0628 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0644\u062b \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u060c \u0648\u0647\u0648 \u0645\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0645\u0632\u0645\u0646\u0629 \u062a\u062a\u0639\u0644\u0642 \u0628\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a. <\/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=\"\u062a\u0631\u064a\u0643\u0648\u0646\u0627\u0633\u0627\u0627\u0646\u0627\" 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>\u062a\u0631\u064a\u0643\u0648\u0646\u0627\u0633\u0627\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u062d\u0630\u0631 \u0648\u062a\u0639\u062f\u064a\u0644\u0647 \u062d\u0633\u0628 \u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0644\u062a\u062c\u0646\u0628 \u062a\u0641\u0627\u0642\u0645 \u0623\u064a \u0623\u0644\u0645 \u0623\u0648 \u0625\u0635\u0627\u0628\u0627\u062a \u0645\u0648\u062c\u0648\u062f\u0629. \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0623\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0644\u064a\u0648\u062c\u0627 \u060c \u064a\u0648\u0635\u0649 \u0628\u0627\u0644\u062a\u0634\u0627\u0648\u0631 \u0645\u0639 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0645\u0639 \u0639\u0631\u064a\u0636\u062a\u064a \u0645\u0633\u0627\u0641\u0627\u062a\u0643 \u0639\u0644\u0649 \u0645\u0633\u0627\u0641\u0629 \u0639\u0631\u064a\u0636\u0629\u060c \u062b\u0645 \u0627\u0642\u0644\u0628 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u062e\u0627\u0631\u062c 90 \u062f\u0631\u062c\u0629 \u0648\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a 45 \u062f\u0631\u062c\u0629<\/li>\n\n\n\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u0648\u0635\u0644 \u0625\u0644\u0649 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0633\u0627\u0642\u0643 \u0623\u0648 \u0643\u062a\u0644\u0629<\/li>\n\n\n\n<li>\u0627\u0645\u062a\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641<\/li>\n\n\n\n<li>\u0627\u0644\u0641\u0648\u0627\u0626\u062f: \u064a\u0645\u062a\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/li>\n<\/ul>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627:<strong> <\/strong><a href=\"https:\/\/freaktofit.com\/best-exercises-and-yoga-for-epidural-lipomatosis\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0648\u0631\u0645 \u0627\u0644\u0634\u062d\u0645\u064a \u0641\u0648\u0642 \u0627\u0644\u062c\u0627\u0641\u064a\u0629<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u062c\u0627\u0644\u0633\u064b\u0627 (Paschimottanasana) \u0644\u0623\u0644\u0645 \u0645\u0632\u0645\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0644\u0633 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0646\u062d\u0646\u0649\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 Paschimottanasana\u060c \u0647\u0648 \u0634\u0639\u0628\u064a\u0629 \u0634\u0639\u0628\u064a\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/is-chakra-asana-an-effective-yoga-pose-for-asthma-patients\/\" data-wpil-monitor-id=\"1406\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u062a\u0628\u064a\u0646 \u0623\u0646\u0647\u0627 \u0641\u0639\u0627\u0644\u0629<\/a> \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u0629. \u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u062a\u062f \u0627\u0644\u0648\u0636\u0639 \u0625\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0634\u062f \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0633\u0627\u0647\u0645\u0627\u064b \u0631\u0626\u064a\u0633\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\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<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 <a href=\"https:\/\/verywelfit.com\/yoga\/micro-movement-breathwork-in-the-workplace-a-practical-framework-for-improving-focus-reducing-burnout-and-supporting-cognitive-performance\/\" data-wpil-monitor-id=\"1414\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0642\u0644\u064a\u0644<\/a> \u0623\u0644\u0645 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\u0633 \u0645\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0623\u0645\u0627\u0645\u0643.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0648\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u062b\u0645 \u0632\u0641\u0631 \u0648\u0637\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0648\u0635\u0644 \u0625\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0623\u0648 \u0643\u0627\u062d\u0644\u064a\u0643<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u062b\u0645 \u0623\u0637\u0644\u0642<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0648\u0636\u0639 \u0627\u0644\u062c\u062b\u0629 (Savasana) \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u062b\u0629 \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0633\u0627\u0641\u0627\u0633\u0627\u0646\u0627 \u060c \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0645\u0632\u0645\u0646\u0629. \u064a\u062a\u0637\u0644\u0628 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0645\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0647 \u0645\u0639 \u062a\u0628\u0627\u0639\u062f \u0630\u0631\u0627\u0639\u064a\u0647 \u0648\u0623\u0631\u062c\u0644\u0647 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0648\u062c\u0647\u0647 \u0644\u0623\u0639\u0644\u0649. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"495\" src=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Savasana.jpg\" alt=\"\u0633\u0627\u0641\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-2890\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Savasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/07\/Savasana-300x149.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/07\/Savasana-768x380.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0633\u0627\u0641\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u0641\u0639\u0627\u0644\u0629 Savasana \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a \u060c \u0648\u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0639\u0627\u0645\u0644\u0648\u0646 \u0645\u0639 \u0627\u0644\u062e\u0633\u0627\u0626\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u062f\u0645\u062c \u0627\u0644\u0633\u0627\u0641\u0627\u0633\u0627\u0646\u0627 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0625\u062d\u0633\u0627\u0633\u064b\u0627 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0630\u064a \u062a\u0634\u062a\u062f \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u064a\u0647 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643 \u0648\u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0645\u062a\u062c\u0647\u062a\u064a\u0646 \u0644\u0623\u0639\u0644\u0649<\/li>\n\n\n\n<li>\u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u060c \u0648\u062f\u0639 \u062c\u0633\u0645\u0643 \u064a\u0631\u062a\u0627\u062d<\/li>\n<\/ul>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627:<strong> <\/strong><a href=\"https:\/\/verywelfit.com\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/\">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<\/a><\/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-1782396497352\" 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 \u062d\u0642\u064b\u0627 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0644\u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062c\u0639\u0644\u0643 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0648\u0642\u0648\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631. \u064a\u0648\u0635\u0649 \u0639\u0645\u0648\u0645\u064b\u0627 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0643\u0639\u0644\u0627\u062c \u0645\u0633\u0627\u0639\u062f \u0644\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0644\u064a\u0641\u064a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782396574983\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">2. \u0645\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>For chronic pain, gentle and restorative poses like Child&#8217;s Pose (Balasana), Cat-Cow Pose, Cobra Pose (Bhujangasana), Downward-Facing Dog, Pigeon Pose, and Corpse Pose (Savasana) are frequently suggested. These poses can help relax the muscles, increase flexibility, and bring peace and calm. They should be done with supervision from a qualified instructor, if possible, for beginners.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1782396588877\" class=\"rank-math-list-item\">\n<h5 class=\"rank-math-question\">3. \u0647\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0622\u0645\u0646\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646\u061f<\/h5>\n<div class=\"rank-math-answer\">\n\n<p>If practiced correctly and adapted to a person&#8217;s abilities, yoga is generally safe. Individuals who experience severe pain, have any recent injuries, a history of osteoporosis, spine problems, or other medical issues should talk with their health care professional before starting yoga. To minimize risk of injury and maximize benefits, gentle poses and modifications of movements can be used as a starting point.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 id=\"bottom-line\" class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-the-power-within-10-best-solar-plexus-chakra-yoga-poses\/\" data-wpil-monitor-id=\"1416\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0642\u0648\u064a\u0629<\/a> \u0623\u062f\u0627\u0629 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0623\u0646 \u064a\u062c\u062f\u0648\u0627 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0648\u064a\u062d\u0633\u0646\u0648\u0646 \u0635\u062d\u062a\u0647\u0645 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0645\u062c \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-i-implemented-yololarys-workout-and-diet-plan-in-my-daily-routine\/\" data-wpil-monitor-id=\"1412\">\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a<\/a>, \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0627\u0639\u062a\u0645\u0627\u062f\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0648\u064a\u0629. \u062a\u0630\u0643\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0627\u0644\u062a\u0634\u0627\u0648\u0631 \u0645\u0639 \u0623\u062e\u0635\u0627\u0626\u064a \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 \u062a\u0645\u0631\u064a\u0646 \u0631\u0648\u062a\u064a\u0646\u064a \u062c\u062f\u064a\u062f. \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0627\u0644\u0635\u0628\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0623\u0646 \u064a\u062c\u062f\u0648\u0627 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/top-6-yoga-asanas-to-improve-memory-and-concentration\/\" data-wpil-monitor-id=\"1417\">\u062a\u062d\u0633\u064a\u0646 \u0646\u0648\u0639\u064a\u0629 \u062d\u064a\u0627\u062a\u0647\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+1 \u0645\u0635\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629: \u062a\u062c\u0631\u0628\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22041945\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/22041945\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0642\u062f\u064a\u0645\u0629 \u0627\u0643\u062a\u0633\u0628\u062a \u0634\u0639\u0628\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629. \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a. \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0627\u0644\u0623\u0639\u0644\u0649 8 \u062a\u0637\u0631\u062d \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0628\u062e\u0637\u0648\u0627\u062a\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/top-8-restorative-yoga-poses-for-chronic-pain-with-steps\/#more-2884\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0623\u0641\u0636\u0644 8 \u064a\u0648\u062c\u0627 \u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0628\u062e\u0637\u0648\u0627\u062a\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":2,"featured_media":2891,"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":[608],"class_list":["post-2884","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-yoga-poses-for-chronic-pain"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/2884","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=2884"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/2884\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/2891"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=2884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=2884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=2884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}