{"id":6365,"date":"2023-11-27T17:00:48","date_gmt":"2023-11-27T17:00:48","guid":{"rendered":"https:\/\/verywelfit.com\/?p=6365"},"modified":"2026-07-23T19:55:32","modified_gmt":"2026-07-23T14:25:32","slug":"%d8%a3%d9%81%d8%b6%d9%84-10-%d8%a3%d9%88%d8%b6%d8%a7%d8%b9-%d9%84%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d8%a3%d9%88%d8%b5%d8%aa-%d8%a8%d9%87%d8%a7-%d9%85%d9%86-%d9%82%d8%a8%d9%84-%d8%a7%d9%84%d8%ae%d8%a8","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/top-10-expert-recommended-yoga-poses-to-prevent-hair-fall\/","title":{"rendered":"\u0623\u0641\u0636\u0644 10 \u0623\u0648\u0636\u0627\u0639 \u0644\u0644\u064a\u0648\u063a\u0627 \u0623\u0648\u0635\u062a \u0628\u0647\u0627 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0647\u0648 \u0645\u0635\u062f\u0631 \u0642\u0644\u0642 \u0634\u0627\u0626\u0639 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u060c \u0648\u0642\u062f \u0623\u0635\u0628\u062d \u0625\u064a\u062c\u0627\u062f \u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u0629 \u0644\u0645\u0646\u0639\u0647 \u0645\u0635\u0644\u062d\u0629 \u0633\u0627\u0626\u062f\u0629. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0641\u064a <a href=\"https:\/\/freaktofit.com\/how-to-tie-hair-to-prevent-hair-loss\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631<\/a>, \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0648\u0631\u0627\u062b\u0629 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0633\u0648\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 <a href=\"https:\/\/verywelfit.com\/yoga\/best-7-yoga-poses-to-lose-belly-fat-after-pregnancy\/\">\u064a\u0648\u062c\u0627 <\/a>\u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. <a 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> \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0627\u0644\u0623\u0645\u0631 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u062a\u0642\u0648\u064a\u0629 \u0628\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u0648\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0634\u0639\u0631 \u0645\u0646 \u0627\u0644\u062f\u0627\u062e\u0644. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u060c \u0633\u0648\u0641 \u0646\u0633\u062a\u0643\u0634\u0641 \u0623\u0641\u0636\u0644 10 \u0623\u0648\u0636\u0627\u0639 \u0644\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u064a \u062b\u0628\u062a \u0641\u0639\u0627\u0644\u064a\u062a\u0647\u0627 \u0641\u064a \u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u062a\u0628\u0627\u0639 \u0646\u0647\u062c \u0634\u0627\u0645\u0644 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0639\u0631 \u0635\u062d\u064a \u0648\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0641\u0631\u0637.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0623\u0633\u0628\u0627\u0628 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u0623\u0633\u0628\u0627\u0628 \u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0631\u0627\u0621 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u0631\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0623\u0648 \u0627\u0644\u062b\u0639\u0644\u0628\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0639\u0644\u0649 \u062a\u062d\u062f\u064a\u062f \u062c\u0630\u0631 \u0645\u0634\u0643\u0644\u0629 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0645\u0646\u0627\u0633\u0628. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0639\u0644\u0645 \u0627\u0644\u0648\u0631\u0627\u062b\u0629. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0644\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0647\u0648 \u0639\u0644\u0645 \u0627\u0644\u0648\u0631\u0627\u062b\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u062a\u0627\u0631\u064a\u062e \u0639\u0627\u0626\u0644\u064a \u0644\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u062f\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0623\u0643\u0628\u0631 \u0644\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0628\u0623\u0646\u0641\u0633\u0647\u0645. \u064a\u064f\u0639\u0631\u0641 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0628\u0627\u0633\u0645 \u0627\u0644\u062b\u0639\u0644\u0628\u0629 \u0627\u0644\u0627\u0646\u062f\u0631\u0648\u062c\u064a\u0646\u064a\u0629 \u0623\u0648 \u0627\u0644\u0635\u0644\u0639 \u0627\u0644\u0630\u0643\u0648\u0631\u064a \/ \u0627\u0644\u0623\u0646\u062b\u0648\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>2. \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0625\u0644\u0649 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0639\u0627\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 <a href=\"https:\/\/freaktofit.com\/nutrition-during-pregnancy\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0645\u0644<\/a>, \u0623\u0648 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0623\u0648 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0623\u0648 \u0639\u0646\u062f\u0645\u0627 \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0645\u0646 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0625\u0644\u0649 \u062a\u0639\u0637\u064a\u0644 \u062f\u0648\u0631\u0629 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631 \u0648\u062a\u0633\u0628\u0628 \u062a\u0633\u0627\u0642\u0637\u064b\u0627 \u0645\u0641\u0631\u0637\u064b\u0627.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>3. \u0633\u0648\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u0641\u062a\u0642\u0631 \u0625\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0641\u064a \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0634\u0639\u0631 \u0625\u0644\u0649 \u0625\u0636\u0639\u0627\u0641 \u062e\u064a\u0648\u0637 \u0627\u0644\u0634\u0639\u0631 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0642\u0635\u0641 \u0648\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>4. \u0627\u0644\u0625\u062c\u0647\u0627\u062f. <\/strong><\/h3>\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\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0625\u0644\u0649 \u062d\u0627\u0644\u0629 \u062a\u0633\u0645\u0649 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u062a\u064a\u0644\u0648\u062c\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u062f\u062e\u0648\u0644 \u0628\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0642\u0628\u0644 \u0627\u0644\u0623\u0648\u0627\u0646. \u0647\u0630\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0633\u0627\u0642\u0637 \u0645\u0641\u0631\u0637 \u0648\u0645\u0644\u0627\u062d\u0638\u0629 <a href=\"https:\/\/freaktofit.com\/amazing-gfc-therapy-for-hair-loss-is-it-really-safe-than-prp\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631<\/a>. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0623\u0648 \u0627\u0644\u0635\u062f\u0645\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0623\u0648 \u0623\u062d\u062f\u0627\u062b \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0643\u0628\u0631\u0649 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>5. \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062b\u0639\u0644\u0628\u0629 \u0648\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u0630\u0627\u062a\u064a\u0629 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u062a\u0624\u062b\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0639\u0644\u0649 \u0628\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0633\u0627\u0642 \u0627\u0644\u0634\u0639\u0631 \u0623\u0648 \u062a\u062b\u0628\u064a\u0637 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>6. \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u0627\u062c\u0627\u062a. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0645\u062b\u0644 \u062a\u0644\u0643 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a \u0623\u0648 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0625\u0634\u0639\u0627\u0639\u064a \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0628\u0634\u0643\u0644 \u0645\u0624\u0642\u062a \u0623\u0648 \u062f\u0627\u0626\u0645. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0645\u0645\u0627\u0631\u0633\u0627\u062a \u062a\u0635\u0641\u064a\u0641 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0639\u062f\u0648\u0627\u0646\u064a\u0629 \u0623\u0648 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0623\u0648 \u0627\u0644\u0639\u0644\u0627\u062c\u0627\u062a \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0625\u062a\u0644\u0627\u0641 \u0628\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u0648\u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7 \u0627\u0644\u0639\u0645\u0631. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0641\u064a \u0627\u0644\u0639\u0645\u0631 \u060c \u062a\u062a\u0628\u0627\u0637\u0623 \u062f\u0648\u0631\u0629 \u0646\u0645\u0648 \u0634\u0639\u0631\u0647\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0638\u0647\u0648\u0631 \u062e\u064a\u0648\u0637 \u0634\u0639\u0631 \u0623\u0631\u0642 \u0648\u0623\u0643\u062b\u0631 \u0647\u0634\u0627\u0634\u0629. \u064a\u064f\u0639\u0631\u0641 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0639\u0645\u0631 \u0628\u0627\u0633\u0645 \u0627\u0644\u062b\u0639\u0644\u0628\u0629 \u0627\u0644\u0644\u0627\u0635\u0642\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>8. \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0626\u064a\u0629. <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0638\u0631\u0648\u0641 \u0628\u064a\u0626\u064a\u0629 \u0642\u0627\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0644\u0648\u062b \u0648\u0627\u0644\u0623\u0634\u0639\u0629 \u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u0641\u0633\u062c\u064a\u0629 \u0623\u0648 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0625\u0644\u0649 \u0625\u0636\u0639\u0627\u0641 \u0627\u0644\u0634\u0639\u0631 \u0648\u0627\u0644\u0645\u0633\u0627\u0647\u0645\u0629 \u0641\u064a \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0642\u0627\u0633\u064a\u0629 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0645\u0634\u0643\u0644\u0629.<br><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-background\" style=\"background-color:#caddeb\"><tbody><tr><td>\ud83d\udca1 <strong>\u0646\u0635\u0627\u0626\u062d verywel fit.com<\/strong><br>It is important to note that hair fall can have multiple causes and determining the specific reason behind an individual&#8217;s hair loss may require consultation with a healthcare professional or dermatologist. Proper diagnosis &amp; treatment can help to address the underlying cause and potentially prevent further hair loss.<\/td><\/tr><\/tbody><\/table><\/figure>\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<h2 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0645\u0646\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062c\u0627 \u0643\u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u0625\u062d\u062f\u0649 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0628\u0647\u0627 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0635\u062f\u062f \u0647\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u0636 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u062b\u0644 \u0648\u0636\u0639\u064a\u0627\u062a \u0645\u0642\u0644\u0648\u0628\u0629 \u0645\u062b\u0644 \u0648\u0642\u0648\u0641 \u0627\u0644\u0631\u0623\u0633 \u0623\u0648 \u062d\u0648\u0627\u0645\u0644 \u0627\u0644\u0643\u062a\u0641\u060c \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633. \u0647\u0630\u0627 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u064a\u063a\u0630\u064a \u0628\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\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 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u060c \u0648\u0647\u0648 \u0633\u0628\u0628 \u0631\u0626\u064a\u0633\u064a \u0644\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u062a\u0633\u0627\u0639\u062f \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644\u060c, <a href=\"https:\/\/freaktofit.com\/food-to-reduce-stress-level\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/a> \u0648\u062f <a href=\"https:\/\/freaktofit.com\/prioritizing-mental-health-strategies-for-managing-stress-and-anxiety-in-college\/\" target=\"_blank\" rel=\"noopener\">\u0642\u0644\u0642<\/a>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u064a\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0639\u0648\u0627\u0645\u0644 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0625\u062c\u0647\u0627\u062f. \u0644\u0627 \u062a\u0639\u0632\u0632 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0623\u0641\u0636\u0644 10 \u0623\u0648\u0636\u0627\u0639 \u0644\u0644\u064a\u0648\u063a\u0627 \u0623\u0648\u0635\u062a \u0628\u0647\u0627 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0634\u0627\u0645\u0644\u0629 \u0644\u0627 \u062a\u0641\u064a\u062f \u0641\u0642\u0637 \u0635\u062d\u062a\u0646\u0627 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0635\u062d\u064a. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0633\u064a\u0627\u0642\u060c \u0625\u0644\u064a\u0643 10 \u0623\u0648\u0636\u0627\u0639 \u064a\u0648\u063a\u0627 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. 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><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u063a\u0630\u064a\u0629 \u0628\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u0648\u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 Adho Mukha Svanasana (\u0648\u0636\u0639 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644)\u061f<\/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\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<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 \u0639\u0631\u0636 \u064a\u062f\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0648\u0639\u0631\u0636 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0644\u0648\u0631\u0643.<\/li>\n\n\n\n<li>\u0627\u0636\u063a\u0637 \u0628\u0642\u0648\u0629 \u0641\u064a \u064a\u062f\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0645\u0639 \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0645\u0634\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u060c \u0648\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\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/li>\n\n\n\n<li>\u0627\u0634\u063a\u0644 \u0642\u0644\u0628\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641\u060c \u0648\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li>\n\n\n\n<li>Press your heels towards the ground but it&#8217;s okay if they don&#8217;t touch.<\/li>\n\n\n\n<li>\u0627\u0637\u064a\u0644 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0633\u062a\u0631\u062e\u064a \u0631\u0623\u0633\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0647 \u0628\u0627\u0644\u062a\u0639\u0644\u064a\u0642 \u0628\u064a\u0646 \u0630\u0631\u0627\u0639\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0628\u0642 \u0643\u062a\u0641\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0623\u0630\u0646\u064a\u0643 \u0648\u0631\u0642\u0628\u062a\u0643 \u0645\u0633\u062a\u0631\u062e\u064a\u0629.<\/li>\n\n\n\n<li>\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639 \u0644\u0639\u062f\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0641\u062a\u062d \u0635\u062f\u0631\u0643.<\/li>\n\n\n\n<li>\u0644\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u062e\u0641\u0636 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>2. \u0623\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627 (\u0627\u0644\u0648\u0642\u0648\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621). <\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0639\u0632\u0632 \u0623\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633\u060c \u0645\u0645\u0627 \u064a\u0642\u0648\u064a \u062c\u0630\u0648\u0631 \u0627\u0644\u0634\u0639\u0631 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0623\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627 (\u0627\u0644\u0648\u0642\u0648\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621)\u061f<\/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\/11\/uttanasana.jpg\" alt=\"\u0623\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627 \" class=\"wp-image-6367\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/uttanasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/11\/uttanasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/uttanasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0623\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627 <\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0637\u0648\u064a\u0644\u064b\u0627 \u0645\u0639 \u0639\u0631\u0636 \u0642\u062f\u0645\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u0627\u0646\u062d\u0646\u0649 \u0628\u0628\u0637\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li>\n\n\n\n<li>\u062f\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u062a\u062a\u062f\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u062a\u0645\u0633\u0643 \u0628\u0645\u0631\u0641\u0642\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0631\u062e\u0650 \u0631\u0642\u0628\u062a\u0643 \u0648\u0627\u062a\u0631\u0643 \u0631\u0623\u0633\u0643 \u064a\u062a\u062f\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0623\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0633\u0627\u0642\u064a\u0643.<\/li>\n\n\n\n<li>\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639 \u0623\u0646\u0641\u0627\u0633 \u0623\u0648 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0645\u0631\u064a\u062d\u0629.<\/li>\n\n\n\n<li>\u0644\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0648\u0636\u0639 \u060c \u0642\u0645 \u0628\u0625\u0634\u0631\u0627\u0643 \u0642\u0644\u0628\u0643 \u0648\u0644\u0641 \u0641\u0642\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0628\u0628\u0637\u0621 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/li>\n<\/ul>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/fitness\/what-exercises-can-make-you-breath-through-your-skin\/\">\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0634\u0631\u062a\u0643\u061f<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0633\u0627\u0631\u0641\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0641). <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sarvangasana \u064a\u062d\u0641\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u0648\u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u063a\u0630\u064a \u0628\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u0648\u064a\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0633\u0627\u0631\u0641\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639 \u0627\u0644\u0643\u062a\u0641)\u061f<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"963\" height=\"1024\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Sarvangasana-963x1024.jpg\" alt=\"\u0633\u0627\u0631\u0641\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-2634\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Sarvangasana-963x1024.jpg 963w, https:\/\/cdn.verywelfit.com\/2023\/06\/Sarvangasana-282x300.jpg 282w, https:\/\/cdn.verywelfit.com\/2023\/06\/Sarvangasana-768x817.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/06\/Sarvangasana-1444x1536.jpg 1444w, https:\/\/cdn.verywelfit.com\/2023\/06\/Sarvangasana-1320x1404.jpg 1320w, https:\/\/cdn.verywelfit.com\/2023\/06\/Sarvangasana.jpg 470w\" sizes=\"auto, (max-width: 963px) 100vw, 963px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0633\u0627\u0631\u0641\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627 <\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0648\u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0644\u0623\u0633\u0641\u0644.<\/li>\n\n\n\n<li>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062c\u0639\u0644 \u0642\u062f\u0645\u064a\u0643 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642 \u0648\u0627\u0633\u062a\u062e\u062f\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0644\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0645\u0627 \u0639\u0645\u0648\u062f\u064a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0639\u0645 \u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0645\u062a\u062c\u0647\u0629 \u0644\u0623\u0639\u0644\u0649.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0648\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062f\u0639\u0645 \u062c\u0633\u0645\u0643.<\/li>\n\n\n\n<li>\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0648\u0648\u062c\u0647 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u060c \u0645\u0645\u0627 \u064a\u062e\u0644\u0642 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0631\u0642\u0628\u062a\u0643 \u0648\u062a\u0631\u0643\u064a\u0632 \u0646\u0638\u0631\u0643 \u0646\u062d\u0648 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645.<\/li>\n\n\n\n<li>\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u0648\u0632\u0627\u062f \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629.<\/li>\n\n\n\n<li>\u0644\u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u062b\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0627\u0644\u0641\u0642\u0631\u0629 \u0645\u0646 \u0641\u0642\u0631\u0629.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0631\u062d \u0644\u0628\u0636\u0639 \u0644\u062d\u0638\u0627\u062a \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062c\u062b\u0629 (Shavasana) \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062f\u0645\u062c \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0648\u0636\u0639.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Sirsasana (\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0623\u0633). <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0633\u064a\u0631\u0633\u0627\u0633\u0627\u0646\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633\u060c \u0648\u062a\u0639\u0632\u0632 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631 \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 sirsasana (\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641)\u061f<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-1024x683.jpg\" alt=\"\u0633\u064a\u0631\u0633\u0627\" class=\"wp-image-6368\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-1024x683.jpg 1024w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-768x512.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-1200x800.jpg 1200w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-1320x880.jpg 1320w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana.jpg 1500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0633\u064a\u0631\u0633\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0648\u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643 \u060c \u0645\u0639 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n\n\n\n<li>\u062b\u0628\u062a \u0623\u0635\u0627\u0628\u0639\u0643 \u0648\u0636\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0634\u0643\u0644 \u0645\u062b\u0644\u062b\u064b\u0627 \u0628\u0633\u0627\u0639\u062f\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u0631\u0623\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0636\u0639\u0647 \u0628\u064a\u0646 \u064a\u062f\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0641\u0631\u062f \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0645\u0634\u064a \u0642\u062f\u0645\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0631\u0623\u0633\u0643.<\/li>\n\n\n\n<li>\u0627\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0627\u0645\u062f\u0647\u0645\u0627 \u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0645\u0639\u0635\u0645\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0635\u0648\u0644\u0627\u064b \u0625\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.<\/li>\n\n\n\n<li>\u0648\u0627\u0632\u0646 \u0648\u0632\u0646\u0643 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0628\u064a\u0646 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0631\u0623\u0633\u0643\u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0641\u0631\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0631\u0643\u064a\u0632 \u0646\u0638\u0631\u0643 \u0628\u064a\u0646 \u064a\u062f\u064a\u0643 \u0623\u0648 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/li>\n\n\n\n<li>\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0637\u0627\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0645\u0631\u064a\u062d\u0629 \u060c \u0648\u0632\u0627\u062f \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/li>\n\n\n\n<li>To come out of the pose, slowly lower your legs back to the ground and rest in Child&#8217;s Pose or any other comfortable resting position.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u0641\u0627\u062c\u0631\u0627\u0633\u0627\u0646\u0627 (\u0628\u0648\u0632 \u062b\u0646\u062f\u0631\u0628\u0648\u0644\u062a). <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062d\u0633\u0646 \u0641\u0627\u062c\u0631\u0627\u0633\u0627\u0646\u0627 \u0627\u0644\u0647\u0636\u0645 \u060c \u0648\u0627\u0644\u0630\u064a \u0628\u062f\u0648\u0631\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0646\u0642\u0635 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0641\u0627\u062c\u0631\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639 \u0627\u0644\u0635\u0627\u0639\u0642\u0629)\u061f<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-1024x683.jpg\" alt=\"\u0633\u064a\u0631\u0633\u0627\" class=\"wp-image-6368\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-1024x683.jpg 1024w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-768x512.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-1200x800.jpg 1200w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana-1320x880.jpg 1320w, https:\/\/cdn.verywelfit.com\/2023\/11\/Sirsasana.jpg 1500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0633\u064a\u0631\u0633\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u0627\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n\n\n\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u062a\u0644\u0627\u0645\u0633 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li>\n\n\n\n<li>\u0636\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u060c \u0645\u062a\u062c\u0647\u064b\u0627 \u0644\u0623\u0633\u0641\u0644.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0645\u0637\u0648\u0644\u064b\u0627 \u0648\u0627\u0633\u062a\u0631\u062e\u064a \u0643\u062a\u0641\u064a\u0643.<\/li>\n\n\n\n<li>\u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0628\u0644\u0637\u0641 \u0648\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0642\u0644\u064a\u0644\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u060c \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/li>\n\n\n\n<li>\u0644\u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0631\u0641\u0639 \u064a\u062f\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0631\u062a\u0641\u0639 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n\n\n\n<li>\u0647\u0632 \u0633\u0627\u0642\u064a\u0643 \u0648\u062e\u0630 \u0628\u0636\u0639 \u0644\u062d\u0638\u0627\u062a \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0623\u0648\u0636\u0627\u0639 \u0623\u0648 \u0623\u0646\u0634\u0637\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Kapalababati pranayama (\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062c\u0645\u062c\u0645\u0629). <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a \u0639\u0644\u0649 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0641\u064a\u0632 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0635\u062d\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 Kapalababati Pranayama (\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062c\u0645\u062c\u0645\u0629)\u061f<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"668\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Kapalabhati.jpg\" alt=\"\u0643\u0627\u0628\u0627\u0644\u0627\u0628\u0627\u062a\u064a\" class=\"wp-image-6369\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Kapalabhati.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/11\/Kapalabhati-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/Kapalabhati-768x513.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0643\u0627\u0628\u0627\u0644\u0627\u0628\u0627\u062a\u064a \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d \u0645\u062a\u0634\u0627\u0628\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627.<\/li>\n\n\n\n<li>\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\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/li>\n\n\n\n<li>\u062e\u0630 \u0627\u0633\u062a\u0646\u0634\u0627\u0642\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u062b\u0645 \u0627\u0632\u0641\u0631 \u0628\u0642\u0648\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643 \u060c \u0648\u0642\u0644\u0635 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0644\u062f\u0641\u0639 \u0627\u0644\u062a\u0646\u0641\u0633. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0646\u0634\u0637 \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n\n\n\n<li>\u0627\u0644\u0633\u0645\u0627\u062d \u0628\u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u062f\u0648\u0646 \u0623\u064a \u062c\u0647\u062f. \u0633\u064a\u062d\u062f\u062b \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0642\u0648\u064a.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637 \u0627\u0644\u0625\u064a\u0642\u0627\u0639\u064a \u0645\u0646 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0642\u0648\u064a \u0648\u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0633\u0644\u0628\u064a \u0644\u0639\u062f\u0629 \u062c\u0648\u0644\u0627\u062a. \u0627\u0628\u062f\u0623 \u0628\u0640 10 \u062c\u0648\u0644\u0627\u062a \u0648\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u062f\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0631\u0627\u062d\u062a\u0643.<\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0628\u0637\u0646\u0643 \u0645\u0639 \u0643\u0644 \u0632\u0641\u064a\u0631 \u060c \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0625\u0637\u0644\u0627\u0642\u0647\u0627.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u062f\u0641\u0642 \u0639\u0628\u0631 \u062c\u0633\u0645\u0643.<\/li>\n\n\n\n<li>\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0648 \u0627\u0644\u062f\u0648\u0627\u0631 \u060c \u062e\u0630 \u0642\u0633\u0637\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0633\u062a\u0623\u0646\u0641 \u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f.<\/li>\n\n\n\n<li>\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 Kapalababati pranayama \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629 \u060c \u0648\u064a\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0623\u0648 \u0642\u0628\u0644 \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/li>\n\n\n\n<li>\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0643\u0644 \u062c\u0648\u0644\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0648\u0648\u0642\u062a \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a \u062d\u064a\u062b \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0648\u062e\u0628\u0631\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629.<\/li>\n\n\n\n<li>\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u062a\u062a\u0648\u0642\u0641 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 \u0623\u0648 \u0625\u0632\u0639\u0627\u062c. \u0627\u0633\u062a\u0634\u0631 \u0645\u062f\u0631\u0633 \u064a\u0648\u062c\u0627 \u0645\u0624\u0647\u0644\u064b\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0623\u064a \u0645\u062e\u0627\u0648\u0641 \u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 Kapalabhati Pranayama.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7 \u064a\u0648\u062c\u0627 \u0628\u0644\u064a\u0627\u0645 (\u0641\u0631\u0643 \u0627\u0644\u0623\u0638\u0627\u0641\u0631 \u062a\u0642\u0646\u064a\u0629). <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0636\u0645\u0646 \u064a\u0648\u062c\u0627 \u0627\u0644\u0628\u0644\u0627\u064a\u0627 \u0641\u0631\u0643 \u0623\u0638\u0627\u0641\u0631 \u0643\u0644\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0639\u064b\u0627 \u060c \u0645\u0645\u0627 \u064a\u0639\u062a\u0642\u062f \u0623\u0646\u0647 \u064a\u0632\u064a\u062f \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0645\u0627\u0631\u0633 \u064a\u0648\u062c\u0627 \u0627\u0644\u0628\u0644\u064a\u0627\u0645 (\u0641\u0631\u0643 \u0627\u0644\u0623\u0638\u0627\u0641\u0631)\u061f<\/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\/11\/Balayam-Yoga.jpg\" alt=\"\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0628\u0644\u064a\u0627\u0645\" class=\"wp-image-6370\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Balayam-Yoga.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/11\/Balayam-Yoga-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/Balayam-Yoga-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0628\u0644\u064a\u0627\u0645<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\u0633 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0645\u0639 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li>\n\n\n\n<li>\u0627\u062c\u0644\u0628 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u060c \u0648\u0627\u0644\u0646\u062e\u064a\u0644 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li>\n\n\n\n<li>\u0627\u0641\u0631\u062f\u064a \u0623\u0635\u0627\u0628\u0639\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644\u060c \u0628\u0627\u0633\u062a\u062b\u0646\u0627\u0621 \u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0623\u0635\u0627\u0628\u0639.<\/li>\n\n\n\n<li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0638\u0627\u0641\u0631 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0636\u062f \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0641\u0631\u0643 \u0623\u0638\u0627\u0641\u0631 \u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0628\u0642\u0648\u0629 \u0636\u062f \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0641\u064a \u062d\u0631\u0643\u0629 \u0630\u0647\u0627\u0628\u064b\u0627 \u0648\u0625\u064a\u0627\u0628\u064b\u0627.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0641\u0631\u0643 \u0627\u0644\u0623\u0638\u0627\u0641\u0631 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u060c \u0623\u0648 \u0623\u0643\u062b\u0631 \u0625\u0630\u0627 \u0631\u063a\u0628\u062a \u0641\u064a \u0630\u0644\u0643.<\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0648\u0627\u0633\u062a\u0631\u062e\u064a \u0639\u0642\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629.<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u060c \u0648\u064a\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0639\u0644\u0649 \u0645\u0639\u062f\u0629 \u0641\u0627\u0631\u063a\u0629.<\/li>\n\n\n\n<li>\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062d\u064a\u062b \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629 \u0648\u062e\u0628\u0631\u0629.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u0645\u0627\u062a\u0633\u064a\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639 \u0627\u0644\u0633\u0645\u0643). <\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0627\u062a\u0633\u064a\u0627\u0633\u0627\u0646\u0627 \u064a\u0645\u062a\u062f \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u064a\u062d\u0641\u0632 \u0646\u0645\u0648 \u0627\u0644\u0634\u0639\u0631 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Matsyasana-1024x682.webp\" alt=\"\u0645\u0627\u062a\u0633\u064a\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-6372\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Matsyasana-1024x682.webp 1024w, https:\/\/cdn.verywelfit.com\/2023\/11\/Matsyasana-300x200.webp 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/Matsyasana-768x512.webp 768w, https:\/\/cdn.verywelfit.com\/2023\/11\/Matsyasana-1536x1024.webp 1536w, https:\/\/cdn.verywelfit.com\/2023\/11\/Matsyasana-1200x800.webp 1200w, https:\/\/cdn.verywelfit.com\/2023\/11\/Matsyasana-1320x880.webp 1320w, https:\/\/cdn.verywelfit.com\/2023\/11\/Matsyasana.webp 1880w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0645\u0627\u062a\u0633\u064a\u0627\u0633\u0627\u0646\u0627 <\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0645\u0627\u062a\u0633\u064a\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u0645\u0643)\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643.<\/li>\n\n\n\n<li>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0645\u0627 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u062d\u0631\u0643 \u064a\u062f\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u060c \u0623\u0633\u0641\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0623\u0635\u0627\u0628\u0639\u0643 \u0646\u062d\u0648 \u0642\u062f\u0645\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u0635\u062f\u0631\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0631\u0623\u0633\u0643 \u0623\u0648 \u0645\u0624\u062e\u0631\u0629 \u0631\u0623\u0633\u0643 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062d\u0633\u0628 \u0645\u0631\u0648\u0646\u062a\u0643 \u0648\u0631\u0627\u062d\u062a\u0643.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0633\u0627\u0639\u062f\u064a\u0643 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0635\u062f\u0631\u0643 \u0628\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d \u0648\u0627\u0644\u062a\u0648\u0633\u0639.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0631\u062e\u0650 \u0631\u0642\u0628\u062a\u0643 \u0648\u062d\u0644\u0642\u0643 \u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0623\u0646\u0641\u0627\u0633\u0643 \u0646\u0627\u0639\u0645\u0629 \u0648\u062b\u0627\u0628\u062a\u0629.<\/li>\n\n\n\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u0623\u0648 \u0637\u0627\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0645\u0631\u064a\u062d\u0629 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631.<\/li>\n\n\n\n<li>\u0644\u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0628\u0631\u0641\u0642 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a Savasana (\u0648\u0636\u0639 \u0627\u0644\u062c\u062b\u0629) \u0644\u0628\u0636\u0639 \u0644\u062d\u0638\u0627\u062a \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062f\u0645\u062c \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0648\u0636\u0639.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"font-size: inherit;\"><strong>9. \u0623\u0646\u0648\u0644 \u0641\u064a\u0644\u0648\u0645 \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 (\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u062f\u064a\u0644 \u0644\u0644\u0641\u0645). <\/strong><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"font-size: inherit;\">\u0623\u0646\u0648\u0644 \u0641\u064a\u0644\u0648\u0645 \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0625\u0645\u062f\u0627\u062f \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0648\u064a\u063a\u0630\u064a \u0628\u0635\u064a\u0644\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u0648\u064a\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0623\u0646\u0648\u0644 \u0641\u064a\u0644\u0648\u0645 \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 (\u062a\u0646\u0641\u0633 \u0623\u0646\u0641 \u0628\u062f\u064a\u0644)\u061f<\/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\/11\/Anulom-Vilom.jpg\" alt=\"\u0623\u0646\u0644\u0648\u0645 \" class=\"wp-image-6374\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Anulom-Vilom.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/11\/Anulom-Vilom-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/Anulom-Vilom-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0623\u0646\u0644\u0648\u0645 <\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\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\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0633\u062a\u0631\u062e\u064a\u062a\u064a\u0646.<\/li>\n\n\n\n<li>\u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0648\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644.<\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0623\u0639\u0644\u0649.<\/li>\n\n\n\n<li>\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0648\u062c\u0647\u0643 \u0648\u0636\u0639 \u0637\u0631\u0641 \u0627\u0644\u0633\u0628\u0627\u0628\u0629 \u0648\u0627\u0644\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0648\u0633\u0637\u0649 \u0639\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u063a \u0628\u064a\u0646 \u062d\u0627\u062c\u0628\u064a\u0643.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0625\u0628\u0647\u0627\u0645\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0625\u063a\u0644\u0627\u0642 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0645\u0646\u0649 \u060c \u0648\u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>\n\n\n\n<li>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0645\u0644\u0623 \u0631\u0626\u062a\u064a\u0643 \u0628\u0627\u0644\u0647\u0648\u0627\u0621 \u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0625\u0635\u0628\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0625\u063a\u0644\u0627\u0642 \u0641\u062a\u062d\u0629 \u0623\u0646\u0641\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u060c \u0648\u0627\u0632\u0641\u0631 \u0628\u0628\u0637\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0645\u0646\u0649 \u060c \u062b\u0645 \u0623\u063a\u0644\u0642\u0647 \u0628\u0625\u0628\u0647\u0627\u0645\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u0648\u0627\u0632\u0641\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637 \u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0641\u062a\u062d\u062a\u064a \u0627\u0644\u0623\u0646\u0641 \u0645\u0639 \u0643\u0644 \u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0648\u0632\u0641\u064a\u0631.<\/li>\n\n\n\n<li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0628\u0628\u0637\u0621 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0646\u062f \u062f\u062e\u0648\u0644\u0647 \u0648\u062a\u0631\u0643 \u0623\u0646\u0641\u0643.<\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0643\u0644\u0645\u0627 \u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629.<\/li>\n\n\n\n<li>\u0644\u0644\u0625\u0646\u0647\u0627\u0621 \u060c \u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u062d\u0631\u0631 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u0643.<\/li>\n\n\n\n<li>\u062e\u0630 \u0628\u0636\u0639 \u0644\u062d\u0638\u0627\u062a \u0644\u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0623\u062d\u0627\u0633\u064a\u0633 \u0641\u064a \u062c\u0633\u0645\u0643 \u0648\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0644\u0649 \u0639\u0642\u0644\u0643.<\/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\/fitness\/should-i-run-with-a-weight-vest-pros-and-cons\/\">\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0631\u0643\u0636 \u0628\u0633\u062a\u0631\u0629 \u0648\u0632\u0646: \u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a \u0648\u0633\u0644\u0628\u064a\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. \u0634\u0627\u0641\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u062b\u0629).<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">shavasana \u064a\u0631\u064a\u062d \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644 \u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u060c \u0648\u0647\u0645\u0627 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0634\u0627\u0641\u0627\u0633\u0627\u0646\u0627 (\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u062b\u0629)\u061f<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Shavasana-1024x684.jpg\" alt=\"\u0634\u0627\u0641\u0627\u0633\u0627\u0646\u0627 \" class=\"wp-image-6375\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/Shavasana-1024x684.jpg 1024w, https:\/\/cdn.verywelfit.com\/2023\/11\/Shavasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/Shavasana-768x513.jpg 768w, https:\/\/cdn.verywelfit.com\/2023\/11\/Shavasana-1536x1025.jpg 1536w, https:\/\/cdn.verywelfit.com\/2023\/11\/Shavasana-1200x801.jpg 1200w, https:\/\/cdn.verywelfit.com\/2023\/11\/Shavasana-1320x881.jpg 1320w, https:\/\/cdn.verywelfit.com\/2023\/11\/Shavasana.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><strong>\u0634\u0627\u0641\u0627\u0633\u0627\u0646\u0627 <\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062d\u062b \u0639\u0646 \u0645\u0643\u0627\u0646 \u0647\u0627\u062f\u0626 \u0648\u0633\u0644\u0645\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 Shavasana.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0633\u062c\u0627\u062f\u0629 \u064a\u0648\u062c\u0627 \u0623\u0648 \u0633\u0637\u062d \u0645\u0631\u064a\u062d.<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0648\u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u060c \u0645\u0639 \u0633\u0642\u0648\u0637 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c.<\/li>\n\n\n\n<li>\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0623\u0639\u0644\u0649.<\/li>\n\n\n\n<li>\u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0648\u0644\u0641\u062a \u0627\u0646\u062a\u0628\u0627\u0647\u0643 \u0625\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643.<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u0631\u062e\u0650 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0631\u0623\u0633\u0643.<\/li>\n\n\n\n<li>\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u064a \u062a\u0648\u062a\u0631 \u0623\u0648 \u0625\u062c\u0647\u0627\u062f \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0633\u0644\u0627\u0645 \u062a\u0645\u0627\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n\n\n\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0647 \u0628\u0627\u0644\u062a\u062f\u0641\u0642 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0648\u0625\u064a\u0642\u0627\u0639\u064a.<\/li>\n\n\n\n<li>\u0627\u0645\u0633\u062d \u0630\u0647\u0646\u0643 \u0645\u0646 \u0623\u064a \u0623\u0641\u0643\u0627\u0631 \u0623\u0648 \u0645\u0634\u062a\u062a\u0627\u062a \u060c \u0648\u0643\u0646 \u0628\u0628\u0633\u0627\u0637\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0636\u0631.<\/li>\n\n\n\n<li>\u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u060c \u0623\u0648 \u0623\u0643\u062b\u0631 \u0625\u0630\u0627 \u0631\u063a\u0628\u062a \u0641\u064a \u0630\u0644\u0643.<\/li>\n\n\n\n<li>\u0644\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0634\u0627\u0641\u0627\u0633\u0627\u0646\u0627 \u060c \u062d\u0631\u0643 \u0623\u0635\u0627\u0628\u0639\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0631\u0641\u0642 \u060c \u0648\u0623\u064a\u0642\u0638 \u062c\u0633\u062f\u0643 \u0628\u0628\u0637\u0621.<\/li>\n\n\n\n<li>\u0627\u0642\u0644\u0628 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0648\u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u0628\u0637\u0621.<\/li>\n\n\n\n<li>\u062e\u0630 \u0644\u062d\u0638\u0629 \u0644\u062a\u0644\u0627\u062d\u0638 \u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0647 \u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 Shavasana \u060c \u0648\u0627\u062d\u0645\u0644 \u0645\u0639\u0643 \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u0639\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-background\" style=\"background-color:#caddeb\"><tbody><tr><td>\ud83d\udca1 <strong>\u0646\u0635\u0627\u0626\u062d verywel fit.com<\/strong><br>\u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0648\u0628\u0627\u0644\u062a\u0632\u0627\u0645\u0646 \u0645\u0639 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0627\u0644\u0634\u0639\u0631 \u060c \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0641\u064a \u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/td><\/tr><\/tbody><\/table><\/figure>\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-68f8b1048d94a\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u062d\u0642\u064b\u0627\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u064a\u0633\u062a \u062d\u0644\u0627\u064b \u0645\u0628\u0627\u0634\u0631\u064b\u0627 \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631. \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0647\u0648 \u0633\u0628\u0628 \u0634\u0627\u0626\u0639 \u0644\u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b1048d94d\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2 . \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u060c \u064a\u0648\u0635\u0649 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0628\u0627\u0646\u062a\u0638\u0627\u0645. \u0627\u0633\u062a\u0647\u062f\u0641 3 \u0625\u0644\u0649 4 \u0645\u0631\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0631\u062f\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0643\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b1048d94e\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. \u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0641\u0633 \u0645\u062d\u062f\u062f\u0629 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u062b\u0644 Kapalabhati (\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0644\u0627\u0645\u0639 \u0641\u064a \u0627\u0644\u062c\u0645\u062c\u0645\u0629) \u0648 Anulom Vilom (\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u062f\u064a\u0644 \u0644\u0644\u0623\u0646\u0641) \u0648 Bhramari (\u062a\u0646\u0641\u0633 \u0627\u0644\u0646\u062d\u0644) \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b1048d94f\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u0648\u062d\u062f\u0647\u0627 \u0623\u0646 \u062a\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0623\u0645 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062f\u0645\u062c \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0639\u062a\u0645\u0627\u062f \u0646\u0647\u062c \u0634\u0627\u0645\u0644 \u0644\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0645\u0646\u062a\u062c\u0627\u062a \u062a\u0635\u0641\u064a\u0641 \u0627\u0644\u0634\u0639\u0631 \u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u0631\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0645\u0646 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0634\u0639\u0631 \u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u062c\u064a\u062f\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b1048d950\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">5. \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u0631\u0624\u064a\u0629 \u0646\u062a\u0627\u0626\u062c \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0644\u0643\u0644 \u0641\u0631\u062f. \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0648\u0642\u062f \u064a\u0633\u062a\u063a\u0631\u0642 \u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0623\u0648 \u062d\u062a\u0649 \u0623\u0634\u0647\u0631 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0644\u0627\u062d\u0638 \u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631. \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0623\u0645\u0631\u0627\u0646 \u062d\u0627\u0633\u0645\u0627\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u0631\u062c\u0648\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b1048d951\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">6. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0634\u0639\u0631 \u0645\u062b\u0644 \u0642\u0634\u0631\u0629 \u0627\u0644\u0631\u0623\u0633 \u0623\u0648 \u062d\u0627\u0644\u0627\u062a \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0644\u0644\u064a\u0648\u062c\u0627 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u062d\u0627\u0644\u0627\u062a \u0641\u0631\u0648\u0629 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0645\u062b\u0644 \u0642\u0634\u0631\u0629 \u0627\u0644\u0631\u0623\u0633 \u0623\u0648 \u0627\u0644\u0639\u062f\u0648\u0649 \u060c \u064a\u0648\u0635\u0649 \u0628\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0644\u062f\u064a\u0629 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0639\u0644\u0627\u062c \u0648\u0627\u0644\u0625\u0631\u0634\u0627\u062f \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u064a\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b1048d952\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">7 \u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0644\u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631\u061f <\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u0627 \u064a\u0648\u062c\u062f \u0648\u0642\u062a \u0645\u062d\u062f\u062f \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0645\u0646 \u0645\u0646\u0639 \u062a\u0633\u0627\u0642\u0637 \u0627\u0644\u0634\u0639\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 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