{"id":4841,"date":"2023-10-22T12:30:47","date_gmt":"2023-10-22T11:30:47","guid":{"rendered":"https:\/\/verywelfit.com\/?p=4841"},"modified":"2026-07-23T19:55:43","modified_gmt":"2026-07-23T14:25:43","slug":"%d9%87%d9%84-%d8%b4%d9%82%d8%b1%d8%a7-%d8%a3%d8%b3%d8%a7%d9%86%d8%a7-%d9%87%d9%8a-%d9%88%d8%b6%d8%b9%d9%8a%d8%a9-%d9%81%d8%b9%d8%a7%d9%84%d8%a9-%d9%84%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d9%85%d8%b1","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/is-chakra-asana-an-effective-yoga-pose-for-asthma-patients\/","title":{"rendered":"\u0647\u0644 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648\u061f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0627\u0644\u0631\u0628\u0648 \u0647\u0648 \u062d\u0627\u0644\u0629 \u062a\u0646\u0641\u0633\u064a\u0629 \u0645\u0632\u0645\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0635\u0639\u0628\u0629 \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u064a\u0647\u0627. \u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0634\u0643\u0644 \u0634\u0627\u0626\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648. \u0646\u0648\u0639 \u0648\u0627\u062d\u062f \u0645\u0646 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0631\u0628\u0648 \u0647\u0648 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0633\u062a\u0643\u0634\u0641 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 <a href=\"https:\/\/verywelfit.com\/yoga\/understanding-chakras-a-holistic-approach-to-anger-management\/\"  data-wpil-monitor-id=\"780\">\u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0647\u064a \u064a\u0648\u062c\u0627 \u0641\u0639\u0627\u0644\u0629<\/a> \u062a\u0634\u0643\u0644 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648. \u0633\u0646\u0646\u0627\u0642\u0634 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0644\u0648\u0636\u0639 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0623\u064a \u0645\u062e\u0627\u0637\u0631 \u0645\u062d\u062a\u0645\u0644\u0629. \u0623\u062e\u064a\u0631\u064b\u0627 \u060c \u0633\u0646\u0646\u0638\u0631 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"is-it-effective\" style=\"text-transform:capitalize\"><strong>\u0647\u0644 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0647\u064a \u062d\u0642\u064b\u0627 \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u062c\u0627 \u0641\u0639\u0627\u0644\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648\u061f \u0645\u0627\u0630\u0627 \u064a\u0642\u0648\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u063a\u0627 \u064a\u0642\u0627\u0644 \u0625\u0646\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 <a href=\"https:\/\/freaktofit.com\/yoga-mudras-to-cure-asthma\/\" target=\"_blank\" rel=\"noopener\">\u0631\u0628\u0648<\/a>. \u064a\u0639\u062a\u0642\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u0645\u0631\u064a\u0636 \u0628\u0627\u0633\u062a\u0642\u0628\u0627\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0647\u0648\u0627\u0621 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u0630\u0644\u0643 <a href=\"https:\/\/freaktofit.com\/health-benefits-of-deep-breathing\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0646\u0641\u0633<\/a> \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631. <\/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\u0642\u0627\u0644 \u0625\u0646 \u0627\u0644\u0648\u0636\u0639 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0631\u0628\u0648. \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u060c \u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0641\u0639\u0627\u0644\u0629 \u0623\u0645 \u0644\u0627 <a href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648 \u060c \u064a\u0639\u062a\u0642\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0639\u0627\u0645\u0644\u0648\u0646 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"benefits\"><strong>8 \u0641\u0648\u0627\u0626\u062f \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648.<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a. <\/strong><\/h3>\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\/10\/Lungs-1024x682.jpg\" alt=\"\u0631\u0626\u0629\" class=\"wp-image-5651\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/10\/Lungs-1024x682.jpg 1024w, https:\/\/cdn.verywelfit.com\/2023\/10\/Lungs-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/10\/Lungs-768x511.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/10\/Lungs-1200x799.jpg 1200w, https:\/\/cdn.verywelfit.com\/2023\/10\/Lungs.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0631\u0626\u0629<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u0641\u0632 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0631\u0628\u0648.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u064a\u0642\u0648\u064a \u0627\u0644\u0631\u0626\u062a\u064a\u0646. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0648\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062a\u0646\u0641\u0633. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0634\u062f\u0629 \u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u0628\u0648 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639\u0647\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0633\u064a\u0626 \u0625\u0644\u0649 \u062a\u0642\u064a\u064a\u062f \u062a\u062f\u0641\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0646 \u0648\u0625\u0644\u0649 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u0628\u0648. \u062a\u0633\u0627\u0639\u062f \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u064a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \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\u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0639\u0627\u0645 \u0644\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631.<\/strong><\/h4>\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\/07\/stress-1.jpg\" alt=\"\u0625\u062c\u0647\u0627\u062f\" class=\"wp-image-2902\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/07\/stress-1.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/07\/stress-1-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/07\/stress-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0625\u062c\u0647\u0627\u062f<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/freaktofit.com\/stress-management-symptoms-causes-preventive-measures\/\" target=\"_blank\" rel=\"noopener\">\u0625\u062c\u0647\u0627\u062f<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u0628\u0648 \u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 <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> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u064a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0634\u062f\u0629 \u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u0628\u0648.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u064a\u062d\u0633\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0631\u0626\u0629. <\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0639\u062f \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0631\u0626\u062a\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0634\u062f\u0629 \u0648\u062a\u0643\u0631\u0627\u0631 \u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u0628\u0648.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u064a\u062d\u0633\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 <a href=\"https:\/\/freaktofit.com\/how-do-you-maintain-your-mental-health\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629<\/a> \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648 <a href=\"https:\/\/freaktofit.com\/18-proven-remedies-and-therapy-for-anxiety-disorder\/\" target=\"_blank\" rel=\"noopener\">\u0642\u0644\u0642<\/a>, \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062a\u0648\u0627\u062a\u0631 \u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u0628\u0648.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/nutrition\/are-almonds-really-superfood-separating-fact-from-fiction\/\">\u0647\u0644 \u0627\u0644\u0644\u0648\u0632 \u062d\u0642\u0627 \u0633\u0648\u0628\u0631\u0641\u0648\u0648\u062f\u061f \u0641\u0635\u0644 \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0639\u0646 \u0627\u0644\u062e\u064a\u0627\u0644<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do\"><strong>\u0643\u064a\u0641 \u0646\u0641\u0639\u0644 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648\u061f<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u062d\u062a\u0649 \u0644\u0627 \u064a\u062a\u0645 \u062a\u0642\u064a\u064a\u062f \u0627\u0644\u062a\u0646\u0641\u0633. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u062e\u0637\u0648\u0627\u062a \u0639\u0645\u0644 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648:<br><br><strong>\u0627\u0644\u062e\u0637\u0648\u0629 1.<\/strong> \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0645\u0631\u064a\u062d\u0629 \u0645\u0639 \u0648\u0636\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<br><br><strong>\u0627\u0644\u062e\u0637\u0648\u0629 2.<\/strong> \u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0648\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0642\u0644\u064a\u0644\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u062c\u0633\u0645\u0643.<br><br><strong>\u0627\u0644\u062e\u0637\u0648\u0629 3.<\/strong> \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0633\u062a\u0631\u062e\u064a \u060c, <a href=\"https:\/\/freaktofit.com\/7-yoga-poses-to-improve-concentration\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0631\u0643\u0632<\/a> \u0627\u0646\u062a\u0628\u0627\u0647\u0643 \u0625\u0644\u0649 \u0627\u0644\u0634\u0627\u0643\u0631\u0627\u062a \u0627\u0644\u0633\u0628\u0639 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0634\u0642\u0631\u0627 \u0627\u0644\u062c\u0630\u0631 \u0641\u064a \u0642\u0627\u0639\u062f\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0634\u0642\u0631\u0627 \u0627\u0644\u062a\u0627\u062c \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0631\u0623\u0633\u0643.<br><br><strong>\u0627\u0644\u062e\u0637\u0648\u0629 4.<\/strong> \u062a\u062e\u064a\u0644 \u0623\u0646 \u0643\u0644 \u0634\u0642\u0631\u0627 \u062a\u0641\u062a\u062d \u0628\u062f\u0648\u0631\u0647\u0627 \u0648\u062a\u0633\u0645\u062d \u0644\u0644\u0637\u0627\u0642\u0629 \u0628\u0627\u0644\u062a\u062f\u0641\u0642 \u0628\u062d\u0631\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627.<br><br><strong>\u0627\u0644\u062e\u0637\u0648\u0629 5. <\/strong>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062f\u0641\u0642\u0647 \u0628\u062d\u0631\u064a\u0629.<br><br><strong>\u0627\u0644\u062e\u0637\u0648\u0629 6.<\/strong> \u0628\u0639\u062f \u0623\u0646 \u062a\u062a\u062e\u064a\u0644 \u0641\u062a\u062d \u0627\u0644\u0634\u0627\u0643\u0631\u0627\u062a \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u062d\u0631\u064a\u0629 \u060c \u062e\u0630 \u0628\u0636\u0639 \u0644\u062d\u0638\u0627\u062a \u0644\u062a\u0630\u0648\u0642 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d.<br><br><strong>\u0627\u0644\u062e\u0637\u0648\u0629 7.<\/strong> \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632\u064b\u0627 \u060c \u0627\u0641\u062a\u062d \u0639\u064a\u0646\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"precaution\"><strong>\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0640 Chakra Asana \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648.<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0634\u0631 \u0627\u0644\u0637\u0628\u064a\u0628 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627. <\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0627\u062a \u0644\u0637\u064a\u0641\u0629 \u0648\u0628\u0637\u064a\u0626\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0645\u0648\u0627\u0642\u0641 \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627. <\/li>\n\n\n\n<li>Be aware of your body&#8217;s limitations and do not overexert yourself. <\/li>\n\n\n\n<li>\u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u062a\u0646\u0641\u0633\u0643 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0646\u0627\u0633. <\/li>\n\n\n\n<li>\u062a\u062c\u0646\u0628\u064a \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u0636\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n\n\n\n<li>\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0644\u0628\u0637\u0646\u060c \u0644\u0623\u0646 \u0630\u0644\u0643 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0646\u0648\u0628\u0629 \u0631\u0628\u0648.<\/li>\n\n\n\n<li>\u062a\u062c\u0646\u0628 \u0623\u064a \u0648\u0636\u0639\u064a\u0627\u062a \u0645\u0642\u0644\u0648\u0628\u0629\u060c \u0645\u062b\u0644 \u062d\u0627\u0645\u0644 \u0627\u0644\u0643\u062a\u0641 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633. <\/li>\n\n\n\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u062f\u0639\u0627\u0645\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0627\u0644\u0628\u0637\u0627\u0646\u064a\u0629 \u0627\u0644\u0633\u0645\u064a\u0643\u0629 \u0644\u062f\u0639\u0645 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621. <\/li>\n\n\n\n<li>\u062a\u062f\u0631\u0628 \u0641\u064a \u063a\u0631\u0641\u0629 \u062c\u064a\u062f\u0629 \u0627\u0644\u062a\u0647\u0648\u064a\u0629. <\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u063a\u0631\u0641\u0629 \u0644\u064a\u0633\u062a \u062f\u0627\u0641\u0626\u0629 \u0623\u0648 \u0631\u0637\u0628\u0629. <\/li>\n\n\n\n<li>\u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u064a\u0648\u062c\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0645\u0649 \u0623\u0648 \u0627\u0644\u0628\u0631\u062f. <\/li>\n\n\n\n<li>\u0627\u0631\u062a\u062f\u0650 \u0645\u0644\u0627\u0628\u0633 \u0645\u0631\u064a\u062d\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0633\u062c\u0627\u062f\u0629 \u064a\u0648\u063a\u0627 \u0645\u0627\u0646\u0639\u0629 \u0644\u0644\u0627\u0646\u0632\u0644\u0627\u0642. <\/li>\n\n\n\n<li>\u0627\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628. <\/li>\n\n\n\n<li>\u062e\u0630 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u062a\u0643\u0631\u0631\u0629 \u0648\u0627\u062e\u0631\u062c \u0645\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0625\u0630\u0627 \u0648\u0627\u062c\u0647\u062a \u0623\u064a \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n<\/ul>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/beauty-tips\/how-to-treat-allergic-reaction-to-fake-tan\/\">\u0643\u064a\u0641\u064a\u0629 \u0639\u0644\u0627\u062c \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0645\u0646 \u062a\u0627\u0646 \u0645\u0632\u064a\u0641\u061f<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"alternatives\"><strong>\u0628\u062f\u0627\u0626\u0644 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648.<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0641\u0627\u062c\u0631\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639 \u0627\u0644\u0645\u0627\u0633). <\/strong><\/h4>\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\/10\/Vajrasana.jpg\" alt=\"\u0641\u0627\u062c\u0631\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-5652\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/10\/Vajrasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/10\/Vajrasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/10\/Vajrasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0641\u0627\u062c\u0631\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0645\u0641\u064a\u062f \u062c\u062f\u064b\u0627 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648 \u060c \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0648\u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u0645. \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0646\u0641\u0633 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Bhujangasana (Cobra Pose). <\/strong><\/h4>\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\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0627\u0644\u0631\u0626\u062a\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0634\u062f\u0629 <a href=\"https:\/\/freaktofit.com\/how-yoga-is-beneficial-for-muscle-building\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a>, \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. ustrasana (\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644). <\/strong><\/h4>\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=\"ustrasana\" 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<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0648\u0633\u064a\u0639 \u0627\u0644\u0635\u062f\u0631. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0644\u0631\u0626\u062a\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Ardha Matsyendrasana (\u0646\u0635\u0641 \u0639\u0645\u0648\u062f \u0641\u0642\u0631\u064a \u062a\u0648\u064a\u0633\u062a).<\/strong><\/h4>\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>\u0623\u0631\u062f\u0627 \u0645\u0627\u062a\u0633\u064a\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u062a\u0642\u0648\u064a\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0631\u0628\u0648.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Adho Mukha Svanasana (\u0648\u0636\u0639 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644).<\/strong><\/h4>\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\u062f\u0647\u0648 \u0645\u064a\u062e\u0627 \u0633\u0641\u0627\u0646\u0627\u0633\u0627\u0646\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u062f\u062e\u0648\u0644 \u0627\u0644\u0631\u0626\u062a\u064a\u0646. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \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 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"bottom-line\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0645\u0648\u0645\u0627\u060c \u0645\u0645\u0627\u0631\u0633\u0629 <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-serenity-through-my-practice-understanding-the-giraffe-yoga-pose\/\" data-wpil-monitor-id=\"800\">\u0623\u062b\u0628\u062a\u062a \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0623\u0646\u0647\u0627 \u0648\u0636\u0639\u064a\u0629 \u064a\u0648\u062c\u0627 \u0641\u0639\u0627\u0644\u0629<\/a> \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u060c \u0648\u062f\u0639\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0647\u064a \u0648\u0636\u0639 \u0622\u0645\u0646 \u0648\u0633\u0647\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0627\u0631\u0633\u0647 \u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u060c \u0641\u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0625\u0636\u0627\u0641\u062a\u0647\u0627 \u0625\u0644\u0649 \u0623\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0644\u064a\u0648\u062c\u0627 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u062f\u0627\u0631\u0629 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0631\u0628\u0648.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0631\u0628\u0648 \u0647\u0648 \u062d\u0627\u0644\u0629 \u062a\u0646\u0641\u0633\u064a\u0629 \u0645\u0632\u0645\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0635\u0639\u0628\u0629 \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u064a\u0647\u0627. \u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0634\u0643\u0644 \u0634\u0627\u0626\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648. \u0646\u0648\u0639 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u064a\u0648\u062c\u0627\u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0647\u0644 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648\u061f\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/is-chakra-asana-an-effective-yoga-pose-for-asthma-patients\/#more-4841\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0647\u0644 \u0634\u0642\u0631\u0627 \u0623\u0633\u0627\u0646\u0627 \u0647\u064a \u0648\u0636\u0639\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0631\u0628\u0648\u061f\">\u0627\u0642\u0631\u0627 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