{"id":8192,"date":"2024-01-27T10:13:29","date_gmt":"2024-01-27T04:43:29","guid":{"rendered":"https:\/\/verywelfit.com\/?p=8192"},"modified":"2026-07-23T19:55:26","modified_gmt":"2026-07-23T14:25:26","slug":"10-%d8%a3%d9%88%d8%b6%d8%a7%d8%b9-%d9%84%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d8%aa%d9%81%d8%aa%d8%ad-%d8%a7%d9%84%d9%82%d9%84%d8%a8-%d9%85%d8%b0%d9%87%d9%84%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/10-amazing-heart-opening-restorative-yoga-poses-for-beginners\/","title":{"rendered":"10 \u0623\u0648\u0636\u0627\u0639 \u0644\u0644\u064a\u0648\u063a\u0627 \u062a\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0645\u0630\u0647\u0644\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0637\u064a\u0641\u0629 \u0648\u0645\u0647\u062f\u0626\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631. \u0625\u0646\u0647 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0648\u0636\u0639\u064a\u0627\u062a \u0644\u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u062a\u0645\u0627\u0645\u064b\u0627. \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u062e\u0627\u0635 \u0645\u0646 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 <a href=\"https:\/\/freaktofit.com\/misconceptions-about-yoga-remove-it-today\/\" target=\"_blank\" rel=\"noopener\">\u064a\u0648\u062c\u0627 <\/a>\u0647\u064a \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d \u0648\u0627\u0644\u0631\u062d\u0645\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0645\u0642\u062f\u0645\u0629 \u0644\u0637\u064a\u0641\u0629 \u0644\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u060c \u0645\u0639 \u062a\u0642\u062f\u064a\u0645 \u0641\u0648\u0627\u0626\u062f \u0647\u0627\u0626\u0644\u0629 \u0644\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u060c \u0633\u0648\u0641 \u0646\u0633\u062a\u0643\u0634\u0641 \u0628\u0639\u0636\u064b\u0627 \u0645\u0646 \u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 <a href=\"https:\/\/verywelfit.com\/yoga\/top-8-restorative-yoga-poses-for-chronic-pain-with-steps\/\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u0647\u0630\u0627 \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0647\u0645 \u0628\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u062d\u0648\u064a\u0644\u064a\u0629 \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629 \u0648\u0631\u0639\u0627\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>\u0647\u0644 \u062a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0644\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0641\u0639\u0627\u0644\u0629 \u062d\u0642\u064b\u0627 \u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0645\u0631 \u0643\u0630\u0644\u0643 \u060c \u0641\u0643\u064a\u0641 \u062a\u0639\u0645\u0644\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0635\u0645\u064a\u0645 <a href=\"https:\/\/verywelfit.com\/general\/a-goodbye-from-the-heart-the-art-of-creating-farewell-cards\/\" data-wpil-monitor-id=\"558\">\u0627\u0641\u062a\u062a\u0627\u062d\u064a\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629<\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062e\u0644\u0642 \u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d \u0641\u064a \u0643\u0644 \u0645\u0646 \u0627\u0644\u062c\u0633\u062f \u0627\u0644\u0645\u0627\u062f\u064a \u0648\u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0639\u0627\u0637\u0641\u064a. \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u060c \u0645\u062b\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0645\u0644 \u060c \u0648\u062a\u0636\u0639 \u0632\u0627\u0648\u064a\u0629 \u0645\u0642\u064a\u062f\u0629 \u060c \u0648\u062a\u0645\u062a\u062f \u0628\u0631\u0641\u0642 \u0648\u062a\u0641\u062a\u062d <a href=\"https:\/\/freaktofit.com\/chest-workouts-at-home-with-bricks\/\" target=\"_blank\" rel=\"noopener\">\u0635\u0646\u062f\u0648\u0642<\/a>, <a href=\"https:\/\/freaktofit.com\/how-to-get-toned-shoulders-with-shoulder-press-workout\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0643\u062a\u0627\u0641<\/a>, \u060c \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0648\u0633\u0639. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062c\u0633\u062f\u064a \u0644\u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u060c \u0641\u0625\u0646\u0647 \u064a\u0633\u0645\u062d \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0644\u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0623\u064a\u0636\u064b\u0627 \u062a\u062d\u0641\u064a\u0632 \u0634\u0642\u0631\u0627 \u0627\u0644\u0642\u0644\u0628 \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u064f\u0639\u062a\u0642\u062f \u0623\u0646\u0647\u0627 \u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u0646\u0634\u0637 \u0644\u0644\u062d\u0628 \u0648\u0627\u0644\u0631\u062d\u0645\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644. \u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0648\u0636\u0627\u0639 \u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0641\u064a \u062a\u0646\u0645\u064a\u0629 \u0645\u0634\u0627\u0639\u0631 \u0642\u0628\u0648\u0644 \u0627\u0644\u0630\u0627\u062a \u0648\u0627\u0644\u062a\u0633\u0627\u0645\u062d \u0648\u0627\u0644\u0634\u0641\u0627\u0621 \u0627\u0644\u0639\u0627\u0637\u0641\u064a. \u0633\u0648\u0627\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0623\u0648 \u0627\u0644\u0646\u0634\u0637\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0639\u0644\u0649 \u062e\u0644\u0642 \u0625\u062d\u0633\u0627\u0633 \u0639\u0645\u064a\u0642 \u0628\u0627\u0644\u0625\u0641\u0631\u0627\u062c \u0648\u0627\u0644\u0633\u0644\u0627\u0645 \u0627\u0644\u062f\u0627\u062e\u0644\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u062a\u0631\u0645\u064a\u0645 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u0648\u0642\u0639 \u0627\u0643\u062a\u0633\u0627\u0628\u0647\u0627 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0648\u0636\u0639\u064a\u0629 \u0645\u062d\u0633\u0646\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u062a\u0635\u0627\u0644\u062d\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/yoga-for-prolapse-a-comprehensive-guide-to-healing-and-strengthening\/\" data-wpil-monitor-id=\"563\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0648\u0627\u062c\u0647\u0629 \u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0627\u0644\u062a\u0631\u0627\u062e\u064a \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631. \u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u064a\u0639\u0632\u0632 \u0627\u0644\u0648\u0636\u0639 \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0645\u0631\u0648\u0646\u0629 \u0645\u0639\u0632\u0632\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u062a\u0645\u062f\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0628\u0644\u0637\u0641 \u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629. \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 <a href=\"https:\/\/freaktofit.com\/10-essential-yoga-poses-for-beginners-at-home\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0633\u062a\u0647\u0644 <\/a>\u0627\u0644\u0630\u064a\u0646 \u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647\u0645 \u0636\u064a\u0642 \u0623\u0648 \u062a\u0635\u0644\u0628 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0627\u0637\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0645\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0644\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0633\u0645\u0628\u062a\u0627\u0648\u064a \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u062d\u062f\u0627\u062b \u062d\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642. \u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0643\u0628\u064a\u0631\u0627 <a href=\"https:\/\/freaktofit.com\/5-minute-morning-yoga-how-to-boost-energy-reduce-stress\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/a> \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u060c \u0648\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u0648\u0633\u064a\u0639 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u060c \u062a\u0634\u062c\u0639 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642. \u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0633\u0639\u0629 \u0627\u0644\u0631\u0626\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0648\u0638\u064a\u0641\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\"><strong>5. \u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0625\u0641\u0631\u0627\u062c \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0631\u062a\u0628\u0637 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0628\u062a\u0646\u0634\u064a\u0637 \u0634\u0642\u0631\u0627 \u0627\u0644\u0642\u0644\u0628 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u0623\u0641\u0631\u0627\u062f \u0628\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0639\u0648\u0627\u0626\u0642 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0645\u0634\u0627\u0639\u0631\u0647\u0645 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0623\u0639\u0645\u0642. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0625\u0644\u0649 \u0634\u0639\u0648\u0631 \u0623\u0643\u0628\u0631 \u0628\u0627\u0644\u0633\u0644\u0627\u0645 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0648\u0642\u0628\u0648\u0644 \u0627\u0644\u0630\u0627\u062a \u0648\u0627\u0644\u0634\u0641\u0627\u0621 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/p>\n\n\n\n<p class=\"inline-related wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627: <a href=\"https:\/\/verywelfit.com\/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<h4 class=\"wp-block-heading\"><strong>6. \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u0637\u0627\u0642\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u062a\u0635\u0627\u0644\u062d\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/how-yoga-transforms-your-body\/\" data-wpil-monitor-id=\"1053\">\u062a\u062d\u0641\u0632 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u062f\u0641\u0642 \u0627\u0644\u0637\u0627\u0642\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645<\/a>, \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u0627\u0644\u062a\u062c\u062f\u064a\u062f. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u064a\u0648\u0645.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0623\u0641\u0636\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u060c \u0648\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0623\u062c\u0633\u0627\u062f\u0647\u0645 \u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0646\u0648\u0645 \u0647\u0627\u0646\u0626 \u0644\u064a\u0644\u0627\u064b. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0627\u0644\u0627\u0645\u062a\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0648\u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0645\u0647\u062f\u0626\u0629 \u0644\u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0625\u062d\u0633\u0627\u0633\u064b\u0627 \u0628\u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u062a\u0639\u0632\u0632 \u0646\u0648\u0645\u064b\u0627 \u0623\u0639\u0645\u0642 \u0648\u0623\u0643\u062b\u0631 \u062a\u0646\u0634\u064a\u0637\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u062a\u0623\u062b\u064a\u0631 \u0625\u064a\u062c\u0627\u0628\u064a \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0642\u0644\u0628.<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0146280623004498\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/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\u0642\u062f\u0645 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0644\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0645\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u060c \u062a\u0648\u0641\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0637\u0631\u064a\u0642\u0629 \u0644\u0637\u064a\u0641\u0629 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629. \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0641\u064a \u0646\u0638\u0627\u0645 \u0639\u0627\u062f\u064a <a href=\"https:\/\/verywelfit.com\/general\/step-by-step-jump-through-in-ashtanga-yoga-experiences-advice-and-tips\/\" data-wpil-monitor-id=\"997\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a> \u0634\u0639\u0648\u0631 \u0623\u0643\u0628\u0631 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0633\u0644\u0627\u0645 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/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-8-restorative-yoga-poses-for-chronic-pain-with-steps\/\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0627\u0644\u0623\u0639\u0644\u0649 8 \u062a\u0637\u0631\u062d \u0644\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0628\u062e\u0637\u0648\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>10 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0627\u0644\u0645\u0630\u0647\u0644\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u062e\u0637\u0648\u0627\u062a.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 (\u0645\u0627\u062a\u0633\u064a\u0627\u0633\u0627\u0646\u0627).<\/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=\"\u0641\u062a\u0627\u062d\u0629 \u0642\u0644\u0648\u0628 rlove: matsyasana (\u0648\u0636\u0639 \u0627\u0644\u0633\u0645\u0643)\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/zkbmxFtjS7g?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 \u0628\u0648\u0636\u0639 \u0628\u0637\u0627\u0646\u064a\u0629 \u0623\u0648 \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u0623\u0641\u0642\u064a\u064b\u0627 \u0639\u0644\u0649 \u0633\u062c\u0627\u062f\u062a\u0643.<br>- \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0627\u0644\u0645\u0633\u0646\u062f \u0648\u0627\u062e\u0641\u0636 \u0638\u0647\u0631\u0643 \u0628\u0631\u0641\u0642 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0631\u0623\u0633\u0643 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<br>- \u0645\u062f \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0623\u0648 \u0627\u062c\u0645\u0639 \u0628\u0627\u0637\u0646\u064a \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0641\u0631\u0627\u0634\u0629.<br>- \u0627\u0633\u062a\u0631\u062e\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643 \u060c \u0648\u0648\u062c\u0647\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u0623\u063a\u0644\u0642 \u0639\u064a\u0646\u064a\u0643.<br>- \u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u062d\u062c\u0627\u0628\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 \u0627\u0644\u0645\u062f\u0639\u0648\u0645 (\u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627).<\/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\">\nhttps:\/\/www.youtube.com\/shorts\/EdV4pR2AfhA\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">- \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0633\u062c\u0627\u062f\u062a\u0643 \u0645\u0639 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<br>- \u0636\u0639 \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u0623\u0648 \u0645\u0637\u0648\u064a\u0629 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0628\u064a\u0646 \u0641\u062e\u0630\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u062c\u0630\u0639\u0643 \u0639\u0644\u064a\u0647\u0627.<br>- \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u0644\u0646\u062e\u064a\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0646\u062f.<br>- \u0627\u062a\u0631\u0643 \u062c\u0628\u0647\u062a\u0643 \u062a\u0631\u062a\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0623\u0648 \u0639\u0644\u0649 \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u060c \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<br>- \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0627\u0633\u062a\u0633\u0644\u0645 \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 3-5 \u062f\u0642\u0627\u0626\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062f\u0639\u0645 \u0623\u0628\u0648 \u0627\u0644\u0647\u0648\u0644 (Salamba Bhujangasana).<\/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=\"\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u0648\u0636\u0639 \u0623\u0628\u0648 \u0627\u0644\u0647\u0648\u0644 \u0623\u0648 \u0633\u0627\u0644\u0627\u0645\u0628\u0627 \u0628\u0647\u0648\u062c\u0627\u0633\u0627\u0646\u0627\u061f #SPHINXPOSE #SALAMBABHUJANGASANA\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/vo1V3Q-PD78?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\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062a\u062f\u0629 \u062e\u0644\u0641\u0643.<br>- \u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u060c \u0648\u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u060c \u0648\u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0623\u0633\u0641\u0644.<br>- \u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u0637\u0648\u064a\u0644\u0629 \u0648\u0645\u0631\u064a\u062d\u0629.<br>- \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631\u060c \u0627\u062f\u0639\u0645 \u0633\u0627\u0639\u062f\u064a\u0643 \u0628\u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u0623\u0648 \u0645\u0637\u0648\u064a\u0629.<br>- \u0627\u0645\u0633\u0643 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 3-5 \u062f\u0642\u0627\u0626\u0642 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0641\u0627\u0633 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u0639\u0645\u064a\u0642\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0631 \u0627\u0644\u0645\u062f\u0639\u0648\u0645 (\u0633\u064a\u062a\u0648 \u0628\u0627\u0646\u062f\u0627 \u0633\u0627\u0631\u0641\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627).<\/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=\"\ud83d\udc48\ud83c\udffb\ud83c\udffb | \u2764\ufe0f \ud83d\udc48 \ud83d\udc48 \ud83d\udc48 \ud83d\udc48 \ud83d\udc48 \ud83d\udc48 \ud83d\udc48 \ud83d\udc48 \ud83d\udc48 \ud83d\udc4f\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/1OGg2pp594Q?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\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u060c \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<br>- \u0636\u0639 \u0643\u062a\u0644\u0629 \u0623\u0648 \u062f\u0639\u0627\u0645\u0629 \u062a\u062d\u062a \u0627\u0644\u0639\u062c\u0632 \u060c \u0627\u0644\u0639\u0638\u0645 \u0627\u0644\u0645\u062b\u0644\u062b \u0641\u064a \u0642\u0627\u0639\u062f\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<br>- \u0627\u0633\u062a\u0631\u062e\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643 \u060c \u0648\u0648\u062c\u0647\u0643 \u0644\u0644\u0631\u0627\u062d\u0629.<br>- \u0627\u0636\u063a\u0637\u064a \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0648\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u062f\u0639\u0645 \u0628\u062a\u062b\u0628\u064a\u062a\u0643 \u0641\u064a \u0627\u0644\u0648\u0636\u0639.<br>- \u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 3-5 \u062f\u0642\u0627\u0626\u0642 \u060c \u0645\u0639 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0623\u064a \u062a\u0648\u062a\u0631 \u0641\u064a \u0635\u062f\u0631\u0643 \u0648\u0643\u062a\u0641\u064a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0648\u0636\u0639 \u0632\u0627\u0648\u064a\u0629 \u0645\u0644\u0632\u0645\u0629 \u0645\u062f\u0639\u0648\u0645\u0629 (Supta baddha konasana).<\/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=\"\u0643\u064a\u0641 \u0627\u0641\u0639\u0644 supta baddha konasana\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/dQkBuNWxZK4?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\u062c\u0644\u0633 \u0639\u0644\u0649 \u0633\u062c\u0627\u062f\u062a\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0628\u0627\u0637\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u064b\u0627 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<br>- \u0636\u0639\u064a \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u0623\u0648 \u0645\u0637\u0648\u064a\u0629 \u062e\u0644\u0641\u0643 \u060c \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<br>- \u0627\u062e\u0641\u0636 \u0638\u0647\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u0631\u0623\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0646\u062f \u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0623\u0646\u0647 \u064a\u062f\u0639\u0645 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<br>- \u0627\u0633\u062a\u0631\u062e\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643 \u060c \u0648\u0648\u062c\u0647\u0643 \u0644\u0644\u0631\u0627\u062d\u0629.<br>- \u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0648\u0627\u0633\u062a\u0633\u0644\u0645 \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u060c \u0648\u0627\u0628\u0642\u0649 \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u062f\u0639\u0645 \u0627\u0644\u062c\u0631\u0648 (\u0623\u0648\u062a\u0627\u0646\u0627 \u0634\u064a\u0634\u0648\u0633\u0627\u0646\u0627).<\/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=\"\u0623\u0648\u062a\u0627\u0646\u0627 \u0634\u064a\u0634\u0648\u0633\u0627\u0646\u0627\u060c \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u062c\u0631\u0648 \u062a\u0634\u0643\u0644\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/B_G9_9J-0dg?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 \u0645\u0646 \u0623\u0631\u0628\u0639 \u0645\u0631\u0627\u062a \u060c \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643 \u0648\u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0643\u062a\u0641\u064a\u0643.<br>- \u0627\u0645\u0634\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u062e\u0641\u0636 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0643\u062f\u0633\u064a\u0646 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<br>- \u0636\u0639 \u062c\u0628\u0647\u062a\u0643 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0623\u0648 \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u060c \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<br>- \u0627\u0633\u0645\u062d \u0644\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0634\u0639\u0631 \u0628\u0641\u062a\u062d\u0629 \u0644\u0637\u064a\u0641\u0629 \u0641\u064a \u0635\u062f\u0631\u0643.<br>- \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 3-5 \u062f\u0642\u0627\u0626\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u062f\u0639\u0645 \u0642\u0644\u0628 \u0627\u0644\u0630\u0648\u0628\u0627\u0646 \u0627\u0644\u0645\u062f\u0639\u0648\u0645 (Anahatasana).<\/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=\"\u0623\u0646\u0627\u0647\u0627\u062a\u0627\u0633\u0627\u0646\u0627\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/3NH8-hDwqEk?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 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643 \u0648\u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0643\u062a\u0641\u064a\u0643.<br>- \u0627\u0645\u0634\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u062e\u0641\u0636 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<br>- \u0623\u062d\u0636\u0631 \u0630\u0642\u0646\u0643 \u0623\u0648 \u062c\u0628\u0647\u062a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u060c \u0648\u0627\u0644\u0646\u062e\u064a\u0644 \u0645\u062a\u062c\u0647\u0629 \u0644\u0623\u0633\u0641\u0644.<br>- \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631 \u060c \u0627\u062f\u0639\u0645 \u062c\u0628\u0647\u062a\u0643 \u0628\u0643\u062a\u0644\u0629 \u0623\u0648 \u062f\u0639\u0627\u0645\u0629.<br>- \u0627\u0633\u062a\u0631\u062e\u064a \u0648\u0627\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0644\u0645\u062f\u0629 3-5 \u062f\u0642\u0627\u0626\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u062e\u064a\u0637 \u0645\u062f\u0639\u0648\u0645 \u0648\u0636\u0639 \u0627\u0644\u0625\u0628\u0631\u0629 (Parsva balasana).<\/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=\"\u0643\u064a\u0641 \u062a\u0641\u0639\u0644 \u062e\u064a\u0637 \u0627\u0644\u0625\u0628\u0631\u0629 \u0623\u0648 \u0628\u0627\u0631\u0633\u0641\u0627 \u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627\u061f #YOGAFORALL #YOGATUTORIAL\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/c-xq9OFg8Do?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 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643 \u0648\u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0643\u062a\u0641\u064a\u0643.<br>- \u0645\u062f \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u062a\u062d\u062a \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u060c \u0648\u062e\u064a\u0637\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649.<br>- \u0627\u062e\u0641\u0636 \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0623\u0630\u0646\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u062c\u0632\u0621 \u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0628\u0631\u0641\u0642.<br>- \u0627\u062f\u0639\u0645 \u0631\u0623\u0633\u0643 \u0628\u063a\u0637\u0627\u0621 \u0623\u0648 \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u060c \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<br>- \u0627\u0645\u0633\u0643 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0641\u0627\u0633 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u0627\u0644\u0639\u0645\u064a\u0642\u0629.<br>- \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u062f\u0639\u0645 \u0627\u0644\u062c\u0631\u0648 \u0627\u0644\u0645\u0645\u062a\u062f (\u062a\u0646\u0648\u0639 \u0623\u0648\u062a\u0627\u0646\u0627 \u0634\u064a\u0634\u0648\u0633\u0627\u0646\u0627).<\/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=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0648\u0636\u0639\u064a\u0629 \u062c\u0631\u0648 \u0645\u0645\u062a\u062f\u0629 - \u0623\u0648\u062a\u0627\u0646\u0627 \u0634\u064a\u0634\u0648\u0633\u0627\u0646\u0627\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/mytWLo8fHbw?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 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643 \u0648\u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0643\u062a\u0641\u064a\u0643.<br>- \u0627\u0645\u0634\u064a \u064a\u062f\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u062e\u0641\u0636 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0643\u062f\u0633\u064a\u0646 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<br>- \u0636\u0639 \u0628\u0637\u0627\u0646\u064a\u0629 \u0623\u0648 \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u0623\u0645\u0627\u0645\u0643.<br>- \u0636\u0639 \u062c\u0628\u0647\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0646\u062f \u0623\u0648 \u0627\u0644\u0628\u0637\u0627\u0646\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0644\u0623\u0645\u0627\u0645.<br>- \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 3-5 \u062f\u0642\u0627\u0626\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. Savasana \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 (\u0648\u0636\u0639 \u0627\u0644\u062c\u062b\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-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641\u064a\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0648\u0636\u0639 \u0627\u0644\u062c\u062b\u062b\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/vab_XyKP8ZY?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\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0631\u062e\u064a\u062a\u064a\u0646 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643 \u060c \u0648\u0627\u0644\u0646\u062e\u064a\u0644 \u0645\u062a\u062c\u0647\u062a\u0627\u0646 \u0644\u0623\u0639\u0644\u0649.<br>- \u0636\u0639\u064a \u0628\u0637\u0627\u0646\u064a\u0629 \u0623\u0648 \u0628\u0637\u0627\u0646\u064a\u0629 \u0645\u0637\u0648\u064a\u0629 \u062a\u062d\u062a \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u062f\u0639\u0645 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.<br>- \u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0648\u0627\u062a\u0631\u0643 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u064a\u0630\u0648\u0628 \u0641\u064a \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<br>- \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u0627\u0633\u062a\u0633\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0633\u0643\u0648\u0646 \u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u064a\u0642\u0638.<br>- \u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642 \u060c \u0648\u0627\u0633\u062a\u064a\u0639\u0627\u0628 \u0641\u0648\u0627\u0626\u062f \u0645\u0645\u0627\u0631\u0633\u062a\u0643.<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 \u0623\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0637\u064a\u0641\u0629 \u0648\u0631\u0639\u0627\u064a\u0629 \u060c \u0644\u0630\u0627 \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0648\u0642\u0645 \u0628\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629. \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u060c \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u062a\u064a \u062a\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0639\u0644\u0649 \u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0633\u0644\u0627\u0645 \u0648\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d \u0648\u0642\u0628\u0648\u0644 \u0627\u0644\u0630\u0627\u062a. \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0631\u062d\u0644\u0629!<\/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\/10-best-28-days-chair-yoga-poses-for-seniors-with-limited-mobility\/\">10 \u0623\u0641\u0636\u0644 28 \u064a\u0648\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/a><\/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\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0644\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0631\u0641\u0627\u0647\u0647\u0645 \u0627\u0644\u062c\u0633\u062f\u064a \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a. \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u060c \u0645\u062b\u0644 \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0631 \u0627\u0644\u0645\u062f\u0639\u0648\u0645 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629 \u0627\u0644\u0645\u0627\u0626\u0644\u0629 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u0645\u0643\u0629 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u060c \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u060c \u0648\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u060c \u0648\u062e\u0644\u0642 \u0645\u0633\u0627\u062d\u0629 \u0641\u064a \u0645\u0631\u0643\u0632 \u0627\u0644\u0642\u0644\u0628. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0639\u0627\u062f\u064a \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u062c\u0631\u0628\u0629 \u0648\u0636\u0639\u064a\u0629 \u0645\u062d\u0633\u0646\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0634\u0639\u0648\u0631 \u0623\u0643\u0628\u0631 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0627\u0637\u0641\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0646 \u064a\u062a\u0639\u0627\u0645\u0644\u0648\u0627 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0628\u0635\u0628\u0631 \u0648\u0623\u0646 \u064a\u0633\u062a\u0645\u0639\u0648\u0627 \u0625\u0644\u0649 \u0623\u062c\u0633\u0627\u062f\u0647\u0645 \u060c \u0648\u064a\u0639\u062f\u0644\u0648\u0646 \u0623\u0648 \u064a\u062a\u062e\u0637\u0648\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u062a\u0633\u0642\u0629 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u0639\u0645\u064a\u0642 \u0645\u0645\u0627\u0631\u0633\u0627\u062a\u0647\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0648\u062c\u0646\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u062f\u064a\u062f\u0629 \u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0644\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628. <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-serenity-through-my-practice-understanding-the-giraffe-yoga-pose\/\" data-wpil-monitor-id=\"798\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0644\u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628<\/a>.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+1 \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>\u062f\u0648\u0631 \u0627\u0644\u064a\u0648\u062c\u0627 \u0641\u064a \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.; <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0146280623004498\" target=\"_blank\" rel=\"noopener\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0146280623004498<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0637\u064a\u0641\u0629 \u0648\u0645\u0647\u062f\u0626\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631. \u0625\u0646\u0647 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0648\u0636\u0639\u064a\u0627\u062a \u0644\u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u062a\u0645\u0627\u0645\u064b\u0627. \u0623\u062d\u062f \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0644\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0647\u0648 \u0648\u0636\u0639\u064a\u0627\u062a \u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0646\u0641\u062a\u0627\u062d \u0648\u0627\u0644\u0631\u062d\u0645\u0629. <\/p>","protected":false},"author":10,"featured_media":2784,"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":[992,998,996,921,997],"class_list":["post-8192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-anirudh-gupta","tag-benefits-of-heart-opening-restorative-yoga-poses-for-beginners","tag-heart-opening-restorative-yoga-poses-for-beginners","tag-patrick-franco","tag-yoga-poses-for-beginners"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/8192","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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=8192"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/8192\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/2784"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=8192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=8192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=8192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}