{"id":8179,"date":"2024-03-18T19:47:58","date_gmt":"2024-03-18T14:17:58","guid":{"rendered":"https:\/\/verywelfit.com\/?p=8179"},"modified":"2026-05-22T21:01:27","modified_gmt":"2026-05-22T15:31:27","slug":"%d8%a7%d9%84%d9%82%d9%88%d8%b3-%d8%a7%d9%84%d9%85%d9%88%d8%a7%d8%ac%d9%87-%d9%84%d8%a3%d8%b9%d9%84%d9%89-%d9%8a%d8%b9%d9%86%d9%8a-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ae%d8%b7%d9%88%d8%a7","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/upward-facing-bow-meaning-benefits-steps-contraindications-and-variations\/","title":{"rendered":"\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649: \u0627\u0644\u0645\u0639\u0646\u0649 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0645\u0648\u0627\u0646\u0639 \u0627\u0644\u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Urdhva Dhanurasana \u0628\u0627\u0644\u0644\u063a\u0629 \u0627\u0644\u0633\u0646\u0633\u0643\u0631\u064a\u062a\u064a\u0629 \u060c \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0627\u0644\u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u062a\u062d\u062f\u064a \u0644\u0627 \u064a\u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u064a\u0645\u062a\u062f \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0628\u0637\u0646. \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u064f\u0639\u062a\u0628\u0631 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/best-yoga-poses-pranayama-and-mudra-for-bipolar-disorder\/\" target=\"_blank\" rel=\"noopener\">\u0648\u0636\u0639\u064a\u0629 \u0645\u062a\u0642\u062f\u0645\u0629<\/a> \u0646\u0638\u0631\u0627 \u0644\u0639\u0645\u0642\u0647\u0627 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0644\u062a\u062d\u0642\u064a\u0642 \u0630\u0644\u0643. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u0648\u0627\u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u060c \u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0648\u0645\u0641\u064a\u062f \u0644\u0644\u0645\u0645\u0627\u0631\u0633\u064a\u0646 \u0645\u0646 \u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0633\u062a\u0643\u0634\u0641 <a href=\"https:\/\/verywelfit.com\/yoga\/is-chakra-asana-an-effective-yoga-pose-for-asthma-patients\/\">\u0641\u0648\u0627\u0626\u062f \u062c\u0633\u062f\u064a\u0629 \u0648\u0639\u0642\u0644\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649<\/a>, \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0642\u062f\u064a\u0645 \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0646\u0634\u0637\u0629 \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0639\u0646\u0649 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u063a\u0627 \u0635\u0639\u0628 \u0648\u0646\u0634\u0637 \u064a\u062d\u0645\u0644 \u0645\u0639\u0646\u0649 \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629. \u064a\u0645\u062b\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0627\u0646\u0641\u062a\u0627\u062d\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0644\u0644\u0642\u0644\u0628 \u0648\u062a\u0648\u0633\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0635\u062f\u0631 \u062c\u0633\u062f\u064a\u064b\u0627 \u0648\u0639\u0627\u0637\u0641\u064a\u064b\u0627. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0648\u0633 \u0627\u0644\u0638\u0647\u0631 \u0648\u0631\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u064a\u0632\u0631\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0634\u062c\u0627\u0639\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0631\u0645\u0632 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0625\u0644\u0649 \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u062e\u0648\u0641 \u0648\u0627\u0644\u0636\u0639\u0641 \u0648\u0627\u0644\u0634\u0643 \u0627\u0644\u0630\u0627\u062a\u064a \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0628\u0627\u062d\u062a\u0636\u0627\u0646 \u0625\u0645\u0643\u0627\u0646\u0627\u062a\u0647\u0645 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0625\u062d\u0633\u0627\u0633 <a href=\"https:\/\/verywelfit.com\/yoga\/my-journey-into-tantra-chakra-unraveling-its-mysteries-and-inner-power\/\" data-wpil-monitor-id=\"1680\">\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629<\/a>. \u064a\u0634\u062c\u0639 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0648\u0627\u0644\u062a\u0641\u0627\u0624\u0644 \u0648\u0627\u0644\u0641\u0631\u062d \u060c \u0644\u0623\u0646\u0647 \u064a\u0641\u062a\u062d <a href=\"https:\/\/verywelfit.com\/yoga\/understanding-the-potential-of-the-heart-8-acupuncture-point-benefits-uses-and-healing-insights\/\" data-wpil-monitor-id=\"1687\">\u0634\u0642\u0631\u0627 \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0634\u0641\u0627\u0621 \u0627\u0644\u0639\u0627\u0637\u0641\u064a<\/a>. \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u060c \u064a\u0639\u062f \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0628\u0645\u062b\u0627\u0628\u0629 \u062a\u0630\u0643\u064a\u0631 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062d\u064a\u0627\u0629 \u0628\u0642\u0644\u0628 \u0645\u0641\u062a\u0648\u062d \u060c \u0648\u0627\u0644\u062b\u0642\u0629 \u0641\u064a \u0627\u0644\u0630\u0627\u062a \u060c \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0628\u0644\u0627 \u062e\u0648\u0641 \u0625\u0644\u0649 \u0622\u0641\u0627\u0642 \u062c\u062f\u064a\u062f\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>1. \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0647\u0648 \u0648\u0636\u0639 \u0631\u0627\u0626\u0639 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u064a\u0645\u062a\u062f \u0648\u064a\u0641\u062a\u062d \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0623\u0646 \u062a\u062d\u0631\u0631 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0634\u062f \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 \u0648 <a href=\"https:\/\/freaktofit.com\/yoga-for-spine-alignment-best-4-poses\/\" target=\"_blank\" rel=\"noopener\">\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/a>.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4728955\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>2. \u064a\u0632\u064a\u062f \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0648\u0636\u0639 \u0645\u0646\u0639\u0634 \u060c \u064a\u062d\u0641\u0632 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0648\u064a\u0648\u0642\u0638 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062e\u0627\u0645\u0644\u0629 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062d\u064a\u0648\u064a\u0629. \u0644\u0627\u0645\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/10-amazing-heart-opening-restorative-yoga-poses-for-beginners\/\" data-wpil-monitor-id=\"1678\">\u0627\u0644\u0648\u0636\u0639 \u064a\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628<\/a> \u0645\u0631\u0643\u0632 \u0648\u064a\u0632\u064a\u062f \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0639\u0627\u0645 \u0628\u0627\u0644\u062a\u062c\u062f\u064a\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>3. \u064a\u0642\u0648\u064a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0644\u0628.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0634\u063a\u0644 \u0648\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0645\u0646\u062a\u0635\u0628 \u060c \u0648\u0627\u0644\u0631\u0648\u0645\u0627\u062a\u064a\u0632\u0645 \u060c \u0648\u0627\u0644\u062f\u0648\u0631\u0633\u064a \u0627\u0644\u0639\u0631\u064a\u0636. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0646\u0634\u0637 <a href=\"https:\/\/freaktofit.com\/6-best-core-strengthening-yoga-poses\/\" target=\"_blank\" rel=\"noopener\">\u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629<\/a>, \u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062f\u0639\u0645 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>4. \u064a\u062d\u0633\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0648\u0633\u064a\u0639 \u0627\u0644\u0635\u062f\u0631 \u0648\u0641\u062a\u062d \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u060c \u064a\u0639\u0632\u0632 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0633\u0639\u0629 \u0627\u0644\u0631\u0626\u0629 \u0648\u064a\u0639\u0645\u0642 \u0627\u0644\u062a\u0646\u0641\u0633. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0645\u0641\u064a\u062f\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0645\u062b\u0644 \u0627\u0644\u0631\u0628\u0648 \u0623\u0648 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u060c \u062d\u064a\u062b \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>5. \u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u060c \u0644\u0647\u0627 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0631\u0641\u0639 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0646\u0638\u0631\u064b\u0627 \u0644\u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u062e\u0632\u0646 \u0648\u0627\u0644\u0639\u0648\u0627\u0637\u0641 \u0627\u0644\u0633\u0644\u0628\u064a\u0629. \u064a\u062d\u0641\u0632 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646 \u0648 <a href=\"https:\/\/freaktofit.com\/5-minute-morning-yoga-how-to-boost-energy-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/a>. \u062d\u0627\u0643\u0645 <a data-wpil-monitor-id=\"1688\" href=\"https:\/\/verywelfit.com\/yoga\/grounding-practices-yoga-poses-to-enhance-social-worker-well-being\/\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629<\/a>, \u0648\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a \u0627\u0644\u0639\u0627\u0645.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5843960\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"615\" src=\"https:\/\/cdn.verywelfit.com\/2026\/05\/image-1-1024x615.png\" alt=\"\u0628\u062d\u062b\" class=\"wp-image-22177\"\/><figcaption class=\"wp-element-caption\"><em>\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u062b\u0644 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062a\u0635\u0627\u0639\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0631\u0641\u0627\u0647 \u0627\u0644\u062c\u0633\u062f\u064a \u0648\u0627\u0644\u0639\u0642\u0644\u064a \u060c \u0648\u064a\u0638\u0647\u0631 \u062a\u062d\u0633\u0646\u064b\u0627 \u0642\u0648\u064a\u064b\u0627 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u0645\u0639 \u0641\u0648\u0627\u0626\u062f \u0645\u0639\u062a\u062f\u0644\u0629 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0642\u0644\u0642 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0632\u0627\u062c. \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u060c \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u060c \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0645\u0639 \u062f\u0639\u0645 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>6. \u064a\u0639\u0632\u0632 \u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u062d\u062a\u0631\u0627\u0645 \u0627\u0644\u0630\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0634\u062c\u0627\u0639\u0629 \u0648\u0627\u0644\u062b\u0642\u0629 \u0641\u064a \u0646\u0641\u0633\u0647 \u0644\u0627\u062d\u062a\u0636\u0627\u0646 \u0627\u0644\u0648\u0636\u0639 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0623\u0633\u0627\u0646\u0627 \u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0634\u0639\u0631 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0648\u0646 \u0628\u0634\u0639\u0648\u0631 \u0645\u062a\u0632\u0627\u064a\u062f \u0628\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u062d\u062a\u0631\u0627\u0645 \u0627\u0644\u0630\u0627\u062a. \u0644\u0627\u0645\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/how-the-falling-star-yoga-pose-helped-me-find-balance-and-strength-benefits-steps-and-precautions\/\" data-wpil-monitor-id=\"1690\">\u0627\u0644\u0648\u0636\u0639 \u064a\u0634\u062c\u0639 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643<\/a> \u062e\u0627\u0631\u062c \u0645\u0646\u0627\u0637\u0642 \u0631\u0627\u062d\u062a\u0647\u0645 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0639\u0642\u0644\u064a\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0648\u0625\u064a\u0645\u0627\u0646 \u0628\u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0627\u0644\u062e\u0627\u0635\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>7 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0648\u0641\u0631 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0639\u0644\u0627\u062c\u064a\u0629 \u0644\u062d\u0627\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0627\u0644\u062e\u0641\u064a\u0641 \u0648\u0627\u0644\u062a\u0639\u0628 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062e\u0641\u064a\u0641. \u0648\u064a\u0639\u062a\u0642\u062f \u0623\u0646\u0647 \u064a\u062d\u0641\u0632 \u0627\u0644\u063a\u062f\u062f \u0627\u0644\u0643\u0638\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0627\u0644\u062e\u0641\u064a\u0641. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 <a href=\"https:\/\/verywelfit.com\/yoga\/get-rid-of-back-pain-with-these-amazing-yoga-poses\/\" data-wpil-monitor-id=\"1679\">\u0642\u062f \u064a\u062e\u0641\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/a> \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u0642\u0648\u064a\u062a\u0647\u0627 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0639\u0632\u064a\u0632 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<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>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062f\u0645\u062c \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u062c\u0631\u0628\u0629 \u062a\u0645\u0643\u064a\u0646\u064a\u0629 \u060c \u062d\u064a\u062b \u064a\u0642\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0648\u0636\u0639 \u0628\u062d\u0630\u0631 \u0648\u0628\u062a\u0648\u062c\u064a\u0647 \u0645\u0646 \u0645\u062f\u0631\u0628 \u064a\u0648\u063a\u0627 \u0645\u0624\u0647\u0644 \u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0623\u064a \u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u062d\u0627\u0644\u0627\u062a \u0645\u0648\u062c\u0648\u062f\u0629 \u0645\u0633\u0628\u0642\u064b\u0627.<\/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\/yoga\/top-10-expert-recommended-yoga-poses-to-prevent-hair-fall\/\">\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<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649\u061f <\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0648\u0636\u0639 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 (Urdhva dhanurasana) \u0645\u0639 Holly Mosier\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/O-PUYbHScZ8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-serenity-through-my-practice-understanding-the-giraffe-yoga-pose\/\" data-wpil-monitor-id=\"1689\">\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639<\/a> \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629\u060c \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<br><br><strong>1. \u0627\u0644\u0627\u062d\u0645\u0627\u0621: <\/strong>\u0627\u0628\u062f\u0623 \u0628\u062a\u062d\u0631\u064a\u0643 \u062c\u0633\u0645\u0643 \u0628\u0628\u0636\u0639 \u062c\u0648\u0644\u0627\u062a \u0645\u0646 \u062a\u062d\u064a\u0629 \u0627\u0644\u0634\u0645\u0633 \u0623\u0648 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u062a\u062d\u0636\u064a\u0631 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0645\u0641\u0627\u0635\u0644\u0643 \u0644\u0634\u062f\u0629 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649.<br><br><strong>2 \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643: <\/strong>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0645\u0633\u0627\u0641\u0629 \u0642\u062f\u0645\u064a\u0643. \u0636\u0639 \u0643\u0639\u0628\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0639\u0638\u0627\u0645 \u0627\u0644\u062c\u0644\u0648\u0633 \u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u062a\u064a\u0646.<br><br><strong>3. \u0648\u0636\u0639 \u0627\u0644\u064a\u062f: <\/strong>\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u060c \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0628\u062c\u0627\u0646\u0628 \u0623\u0630\u0646\u064a\u0643. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0635\u0627\u0628\u0639 \u0645\u062a\u062c\u0647\u0629 \u0646\u062d\u0648 \u0643\u062a\u0641\u064a\u0643 \u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<br><br><strong>4. \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646:<\/strong> \u0627\u0636\u063a\u0637\u064a \u0628\u0642\u062f\u0645\u064a\u0643 \u0628\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u060c \u0648\u062c\u0630\u0628 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u064a\u0643. \u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u062a\u062f\u0641\u0639 \u0639\u0638\u0645 \u0627\u0644\u0630\u0646\u0628 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u0628\u0636\u0629 \u062b\u0627\u0628\u062a\u0629 \u0628\u064a\u062f\u064a\u0643 \u0644\u062f\u0639\u0645\u0643 <a href=\"https:\/\/verywelfit.com\/fitness-en\/how-i-maintained-my-weight-during-menopause-naturally\/\" data-wpil-monitor-id=\"1693\">\u0648\u0632\u0646<\/a>.<br><br><strong>5. \u0642\u0648\u0645\u064a \u0628\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643:<\/strong> \u0627\u0632\u0641\u0631 \u0628\u0628\u0637\u0621 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u0648\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0627\u0644\u0633\u062c\u0627\u062f\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0638\u0631\u062a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u062a\u062c\u0646\u0628 \u0623\u064a \u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u0627\u0646 \u0648\u0642\u0631\u064a\u0628\u0627\u0646 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<br><br><strong>6. \u0627\u0642\u0644\u0628 \u0639\u0644\u0649 \u062a\u0627\u062c \u0631\u0623\u0633\u0643: <\/strong>\u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u062a\u0645\u0631 \u0641\u064a \u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0627\u062a\u062f\u062d\u0631\u062c \u0639\u0644\u0649 \u062a\u0627\u062c \u0631\u0623\u0633\u0643. \u062a\u062a\u0637\u0644\u0628 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0625\u0632\u0639\u0627\u062c \u0623\u0648 \u0625\u062c\u0647\u0627\u062f \u060c \u0627\u062e\u0641\u0636 \u0631\u0623\u0633\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648 <a href=\"https:\/\/verywelfit.com\/fitness-en\/3-variations-of-the-squat-to-intensify-your-glute-and-leg-work\/\" data-wpil-monitor-id=\"1692\">\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641<\/a>.<br><br><strong>7 . \u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643: <\/strong>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u060c \u0627\u0633\u062a\u0646\u0634\u0642 \u0628\u0639\u0645\u0642 \u0648\u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636. \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u060c \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0648\u0627\u0644\u0636\u063a\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u0643. \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u062f\u0627\u062e\u0644 \u0644\u062f\u0639\u0645\u0643 <a href=\"https:\/\/verywelfit.com\/fitness-en\/what-are-the-best-ways-to-get-attractive-muscles-and-healthy-body-weight-without-a-gym\/\" data-wpil-monitor-id=\"1684\">\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/a>.<br><br><strong>8. \u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a:<\/strong> \u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u060c \u0648\u062e\u0644\u0642 \u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0641\u0642\u0631\u0627\u062a\u0643. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0645\u0646\u0639 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/best-lower-back-stretches-to-reduce-pain-and-improve-mobility\/\" data-wpil-monitor-id=\"1681\">\u0627\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a>.<br><br><strong>9. \u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639: <\/strong>\u0627\u0628\u0642 \u0641\u064a \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u0648\u0627\u0639\u0645\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0641\u064a \u0637\u0631\u064a\u0642\u0643 \u0625\u0644\u0649 \u0639\u0642\u062f \u0623\u0637\u0648\u0644. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0628\u0634\u0643\u0644 \u0645\u062a\u0633\u0627\u0648\u064d \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u0643\u064a\u0641 \u0645\u0639 \u0627\u0644\u0648\u0636\u0639.<br><br><strong>10. \u062d\u0631\u0631 \u0627\u0644\u0648\u0636\u0639: <\/strong>\u0644\u062a\u062d\u0631\u064a\u0631 \u0648\u0632\u0641\u064a\u0631 \u0648\u062e\u0641\u0636 \u0627\u0644\u062c\u0633\u0645 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u060c \u0648\u0625\u0637\u0644\u0627\u0642 \u0641\u0642\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629. \u0627\u0633\u062a\u0631\u062d \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062c\u062b\u0629 (Shavasana) \u0644\u0628\u0636\u0639 \u0644\u062d\u0638\u0627\u062a \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u062f\u0645\u062c <a href=\"https:\/\/verywelfit.com\/yoga\/revolved-half-moon-yoga-pose-benefits-steps-and-variations\/\" data-wpil-monitor-id=\"1685\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0648\u0636\u0639<\/a>.<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>\u062a\u0630\u0643\u0631 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0627\u062d\u062a\u0631\u0627\u0645 \u062d\u062f\u0648\u062f\u0647. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0623\u0644\u0645 \u0623\u0648 \u0625\u0632\u0639\u0627\u062c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u060c \u0641\u0642\u0645 \u0628\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0648\u0636\u0639 \u0623\u0648 \u0637\u0644\u0628 \u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0645\u0646 \u0645\u062f\u0631\u0628 \u064a\u0648\u063a\u0627 \u0645\u0624\u0647\u0644. \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0627\u0644\u0635\u0628\u0631 \u0633\u064a\u0632\u064a\u062f\u0627\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0646 <a href=\"https:\/\/verywelfit.com\/yoga\/how-i-use-yoga-poses-for-boxers-to-improve-flexibility-and-strength\/\" data-wpil-monitor-id=\"1691\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/a>, \u060c \u0645\u0645\u0627 \u064a\u062a\u064a\u062d \u0644\u0643 \u062a\u0639\u0645\u064a\u0642 \u062a\u062c\u0631\u0628\u062a\u0643 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u062a\u0645\u0643\u064a\u0646\u064a.<\/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\/yoga\/8-yoga-poses-to-help-you-lose-belly-and-thigh-fat\/\">8 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0648\u0627\u0646\u0639 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0623\u0639\u0644\u0649.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0647\u0648 \u0627\u0646\u062d\u0646\u0627\u0621 \u062e\u0644\u0641\u064a \u0642\u0648\u064a \u064a\u0642\u062f\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644. \u0644\u0643\u0646 \u0645\u062b\u0644 \u0627\u064a \u063a\u064a\u0631\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/7-simple-yoga-poses-to-help-you-lose-belly-fat-after-a-c-section\/\" data-wpil-monitor-id=\"1676\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 \u0628\u062d\u0630\u0631 \u0648\u0623\u0646 \u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u062f\u0631\u0627\u064a\u0629 \u0628\u0623\u064a \u0645\u0648\u0627\u0646\u0639 \u0642\u062f \u062a\u0646\u0637\u0628\u0642 \u0639\u0644\u0649 \u0623\u0641\u0631\u0627\u062f \u0645\u0639\u064a\u0646\u064a\u0646. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0645\u0648\u0627\u0646\u0639 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0640 \u0623\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/top-8-restorative-yoga-poses-for-chronic-pain-with-steps\/\" data-wpil-monitor-id=\"1686\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629<\/a>, \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0642\u0631\u0627\u0635 \u0627\u0644\u0645\u0646\u0641\u062a\u0642\u0629 \u0623\u0648 \u0623\u064a \u0625\u0635\u0627\u0628\u0627\u062a \u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u064a\u0636\u0639 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0642\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u064a\u0645\u0643\u0646 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0638\u0631\u0648\u0641 \u062d\u0627\u0644\u064a\u0629 \u0623\u0646 \u064a\u0632\u064a\u062f\u0648\u0627 \u0645\u0646 \u0633\u0648\u0621 \u062d\u0627\u0644\u062a\u0647\u0645 \u0623\u0648 \u064a\u062e\u0627\u0637\u0631\u0648\u0646 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0643\u062a\u0641 \u0623\u0648 \u0627\u0644\u0645\u0639\u0635\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0642\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646. \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0635\u0637\u062f\u0627\u0645 \u0627\u0644\u0643\u062a\u0641 \u0623\u0648 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629 \u0623\u0648 <a href=\"https:\/\/verywelfit.com\/yoga\/how-to-prevent-wrist-pain-in-yoga-my-personal-experience-expert-advice\/\" data-wpil-monitor-id=\"1677\">\u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0633\u063a<\/a> \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0644\u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u0633\u0628\u0628 \u0641\u064a \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u062d\u0645\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u062a\u062c\u0646\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0645\u062a\u0623\u062e\u0631\u0629 \u0645\u0646 \u0627\u0644\u062d\u0645\u0644. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0637\u0641\u0644 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0643\u0648\u0646 \u0636\u0627\u0631\u064b\u0627. \u064a\u064f\u0646\u0635\u062d \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0627\u0644\u062a\u0634\u0627\u0648\u0631 \u0645\u0639 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u064a \u062b\u0646\u064a\u0627\u062a \u062e\u0644\u0641\u064a\u0629 \u0645\u0643\u062b\u0641\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0627\u0631\u062a\u0641\u0627\u0639 \u0623\u0648 \u0627\u0646\u062e\u0641\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0647\u0648 \u0648\u0636\u0639\u064a\u0629 \u0645\u0643\u062b\u0641\u0629 \u0644\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u062a\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0631\u0623\u0633. \u0642\u062f \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u0636\u0628\u0637 \u0623\u0648 \u0627\u0646\u062e\u0641\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0645\u0646 \u0627\u0644\u062f\u0648\u062e\u0629 \u0623\u0648 \u0627\u0644\u062f\u0648\u0627\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u062e\u0627\u0648\u0641 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u062c\u0631\u0627\u062d\u0629 \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u062e\u0636\u0639\u062a \u0645\u0624\u062e\u0631\u064b\u0627 \u0644\u0639\u0645\u0644\u064a\u0629 \u062c\u0631\u0627\u062d\u064a\u0629 \u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0623\u0648 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u0648 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0641\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u062a\u062c\u0646\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u062a\u0639\u0627\u0641\u0649 \u062a\u0645\u0627\u0645\u064b\u0627. \u064a\u0636\u0639 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0642\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u064a\u0642 <a href=\"https:\/\/verywelfit.com\/beauty-tips\/calf-tattoo-pain-level-healing-process-and-aftercare\/\" data-wpil-monitor-id=\"1682\">\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0634\u0641\u0627\u0621<\/a> \u0623\u0648 \u062a\u0633\u0628\u0628 \u0645\u0636\u0627\u0639\u0641\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0631\u0642\u0628\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629 \u0623\u0648 \u062f\u0627\u0621 \u0627\u0644\u0641\u0642\u0627\u0631 \u0627\u0644\u0639\u0646\u0642\u064a \u0623\u0648 \u0623\u064a \u062d\u0627\u0644\u0629 \u0623\u062e\u0631\u0649 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629 \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0636\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0623\u0648 \u064a\u0633\u0628\u0628 \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0648 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062c\u0628 \u0639\u0644\u0649 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0648 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0648\u0647\u064a \u062d\u0627\u0644\u0627\u062a \u062a\u062a\u0645\u064a\u0632 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0645\u062b\u0644 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0636\u0639 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0636\u063a\u0637\u064b\u0627 \u0645\u0641\u0631\u0637\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0643\u0633\u0648\u0631.<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>\u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u062f\u0627\u0626\u0645\u064b\u0627 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0648\u0639\u064a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0623\u064a \u0645\u062e\u0627\u0648\u0641 \u0623\u0648 \u0645\u062d\u062f\u062f\u0629 <a href=\"https:\/\/verywelfit.com\/ai-tools\/health-condition-based-free-ai-diet\/\" data-wpil-monitor-id=\"1683\">\u0627\u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0635\u062d\u064a\u0629<\/a>, \u060c \u064a\u064f\u0646\u0635\u062d \u0628\u0627\u0644\u062a\u0634\u0627\u0648\u0631 \u0645\u0639 \u0645\u062f\u0631\u0633 \u064a\u0648\u063a\u0627 \u0645\u0624\u0647\u0644 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0642\u0628\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0623\u0648 \u0623\u064a \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u0635\u0639\u0628.<\/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\/yoga\/shirshasana-or-headstand-benefits-how-to-do-and-side-effects\/\">\u0634\u064a\u0631\u0634\u0627\u0633\u0627\u0646\u0627 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647\u0629 \u0644\u0623\u0639\u0644\u0649.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-9-16 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"EK Pad Dhanurasana\/\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u062f\u0627\u0626\u0645\u0629 \u0630\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0627\u0644\u0648\u0627\u062d\u062f\u0629\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/bU9lKRuXsfI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643. \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0627\u062c\u0639\u0644 \u0643\u0639\u0628\u0643 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0627\u0644\u064a\u0645\u0646\u0649. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u062b\u0627\u0628\u062a\u0629. \u0636\u0639 \u064a\u062f\u064a\u0643 \u062e\u0644\u0641\u0643 \u060c \u0648\u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643. \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0645\u0627\u0621 \u060c \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u0627\u0645\u0633\u0643 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u062b\u0645 \u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0628\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u062d\u0627\u0626\u0637.<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0635\u0627\u0639\u062f \u0648\u0636\u0639\u064a\u0629 \u0645\u0639 \u0627\u0644\u062d\u0627\u0626\u0637\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/Dr7Ls15teEE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0641 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062d\u0627\u0626\u0637 \u0645\u0639 \u0639\u0631\u0636 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0642\u0648\u0645\u064a \u0628\u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0628\u0636\u0639 \u0628\u0648\u0635\u0627\u062a \u0648\u0645\u064a\u0644 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646. \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u0648\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 \u0648\u0646\u0638\u0631 \u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u0627\u0645\u0633\u0643 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u062b\u0645 \u062a\u0631\u0627\u062c\u0639 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 \u0648\u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0628\u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0643\u0631\u0633\u064a.<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Urdhva Dhanurasana Instructional Series 2 - \u0643\u0631\u0633\u064a \u0643\u062f\u0639\u0627\u0645\u0629\" width=\"1200\" height=\"900\"  data-src=\"https:\/\/www.youtube.com\/embed\/ziFIjP_i2jg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Begin by sitting on a sturdy chair, facing the backrest. Place your hands on the top of the backrest, fingers pointing towards your body. Lean your torso back and lift your legs off the ground, coming into a &#8220;V&#8221; shape with your body. Press into your hands and lift your chest towards the ceiling, arching your back and lengthening your spine. Hold for a few breaths, then carefully lower your legs back down and come back to sitting.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0636\u0639 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Urdhva dhanurasana \u060c \u0647\u0648 \u062a\u062d\u062f\u064a \u0648\u062a\u0646\u0634\u064a\u0637 <a href=\"https:\/\/verywelfit.com\/yoga\/eka-pada-bakasana-benefits-how-to-do-and-variations\/\" data-wpil-monitor-id=\"892\">\u064a\u0648\u062c\u0627<\/a> pose that offers a variety of physical and mental benefits. This pose helps to open the chest, shoulders, and hips, increasing flexibility and strength in those areas. Additionally, it improves posture, relieves anxiety and stress, and boosts energy levels. However, it is important to approach this pose with caution and practice under the guidance of a qualified yoga instructor to prevent injuries. With regular practice and patience, the upward facing bow pose can be a transformative addition to one&#8217;s yoga routine, bringing about a sense of balance, vitality and overall well-being.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+2 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u062a\u0623\u062b\u064a\u0631 10 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u062c\u0627\u0645\u0639\u064a\u064a\u0646 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4728955\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4728955\/<\/a><\/li>\n<li>\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u064a\u0648\u062c\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5843960\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5843960\/<\/a><\/li>\n<\/ol>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Urdhva Dhanurasana \u0628\u0627\u0644\u0644\u063a\u0629 \u0627\u0644\u0633\u0646\u0633\u0643\u0631\u064a\u062a\u064a\u0629 \u060c \u0647\u0648 \u0648\u0636\u0639 \u064a\u0648\u062c\u0627 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0639\u0637\u0641 \u0627\u0644\u062e\u0644\u0641\u064a \u0644\u0627 \u064a\u0641\u062a\u062d \u0641\u0642\u0637 \u0627\u0644\u0635\u062f\u0631 \u0648\u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649: \u0627\u0644\u0645\u0639\u0646\u0649 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0645\u0648\u0627\u0646\u0639 \u0627\u0644\u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/upward-facing-bow-meaning-benefits-steps-contraindications-and-variations\/#more-8179\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0627\u0644\u0642\u0648\u0633 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649: \u0627\u0644\u0645\u0639\u0646\u0649 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0645\u0648\u0627\u0646\u0639 \u0627\u0644\u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":11,"featured_media":8689,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[4],"tags":[992,1097,1098,922,1096,1099,1100],"class_list":["post-8179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-anirudh-gupta","tag-benefits-of-upward-facing-bow","tag-how-to-do-upward-facing-bow","tag-pratibha-agarwal","tag-upward-facing-bow","tag-upward-facing-bow-contraindications","tag-upward-facing-bow-variations"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/8179","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=8179"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/8179\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/8689"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=8179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=8179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=8179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}