{"id":8197,"date":"2024-03-03T12:52:49","date_gmt":"2024-03-03T07:22:49","guid":{"rendered":"https:\/\/verywelfit.com\/?p=8197"},"modified":"2026-07-23T19:55:20","modified_gmt":"2026-07-23T14:25:20","slug":"%d8%a3%d9%81%d8%b6%d9%84-10-%d9%8a%d9%88%d8%ba%d8%a7-%d8%a7%d9%84%d8%ae%d8%b1%d9%8a%d9%81-%d8%a7%d9%84%d8%a7%d8%b9%d8%aa%d8%af%d8%a7%d9%84-%d9%88%d9%81%d9%88%d8%a7%d8%a6%d8%af%d9%87%d8%a7-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/top-10-autumn-equinox-yoga-poses-and-its-amazing-benefits\/","title":{"rendered":"\u0623\u0641\u0636\u0644 10 \u064a\u0648\u063a\u0627 \u0627\u0644\u062e\u0631\u064a\u0641 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0645\u0630\u0647\u0644\u0629"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u064a \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641 \u060c \u0647\u0648 \u0648\u0642\u062a \u0645\u0647\u0645 \u0645\u0646 \u0627\u0644\u0639\u0627\u0645 \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0628\u0631 \u0627\u0644\u0634\u0645\u0633 \u062e\u0637 \u0627\u0644\u0627\u0633\u062a\u0648\u0627\u0621 \u0627\u0644\u0633\u0645\u0627\u0648\u064a \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0623\u0637\u0648\u0627\u0644 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u0631 \u0648\u0627\u0644\u0644\u064a\u0644. \u0645\u0639 \u0627\u0646\u062a\u0642\u0627\u0644 \u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0625\u0644\u0649 \u0645\u0648\u0633\u0645 \u062c\u062f\u064a\u062f \u060c \u0641\u0625\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0644\u0646\u0627 \u0641\u0631\u0635\u0629 \u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0648\u0639\u0642\u0648\u0644\u0646\u0627 \u0645\u0639 \u0627\u0644\u0637\u0627\u0642\u0627\u062a \u0627\u0644\u0645\u062a\u063a\u064a\u0631\u0629. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0645\u062b\u0644 \u0625\u062d\u062f\u0649 \u0637\u0631\u0642 \u0627\u062d\u062a\u0636\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0648\u062c\u0646\u064a \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0645\u0630\u0647\u0644\u0629 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0648\u0636\u0627\u0639 \u064a\u0648\u063a\u0627 \u0645\u062d\u062f\u062f\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u062a\u0645\u0627\u0645\u064b\u0627 \u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641. \u0644\u0627 \u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u062c\u0648\u0647\u0631 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0642\u062f\u0645 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0633\u062a\u0643\u0634\u0641 \u0628\u0639\u0636 \u0647\u0630\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/eka-pada-bakasana-benefits-how-to-do-and-variations\/\"  data-wpil-monitor-id=\"895\">\u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0637\u0631\u062d \u0648\u062a\u062a\u0639\u0645\u0642 \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0630\u0647\u0644\u0629<\/a> \u064a\u062c\u0644\u0628\u0648\u0646 \u0645\u0639\u0643 \u062e\u0644\u0627\u0644 \u0645\u0648\u0633\u0645 \u0627\u0644\u062a\u062d\u0648\u0644 \u0647\u0630\u0627.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0631\u064a\u0641.<\/strong><\/h2>\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 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u064a:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>1. \u0627\u0644\u062a\u0623\u0631\u064a\u0636 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u064a\u062b \u064a\u0634\u064a\u0631 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u064a \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0635\u064a\u0641 \u0627\u0644\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0636\u0648\u0621 \u0625\u0644\u0649 \u0623\u0634\u0647\u0631 \u0627\u0644\u0634\u062a\u0627\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0642\u062a\u0627\u0645\u0629 \u0648\u0628\u0631\u0648\u062f\u0629 \u060c \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0623\u0631\u064a\u0636 <a href=\"https:\/\/freaktofit.com\/5-best-yoga-poses-for-flat-feet\/\" target=\"_blank\" rel=\"noopener\">\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u062c\u0627<\/a> \u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u062a\u0623\u0633\u064a\u0633 \u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631. \u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0648\u0636\u0639\u064a\u0627\u062a \u0645\u062b\u0644 Tadasana (Mountain Pose) \u0648 Vrksasana (\u0648\u0636\u0639 \u0627\u0644\u0634\u062c\u0631\u0629) \u0639\u0644\u0649 \u0627\u0644\u062a\u062c\u0630\u064a\u0631 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u062a\u0634\u062c\u064a\u0639 \u0623\u0633\u0627\u0633 \u0642\u0648\u064a \u062c\u0633\u062f\u064a\u064b\u0627 \u0648\u0639\u0642\u0644\u064a\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>2. \u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0637\u0627\u0642\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u060c \u0647\u0646\u0627\u0643 \u0642\u062f\u0631 \u0645\u062a\u0633\u0627\u0648\u064d \u0645\u0646 \u0636\u0648\u0621 \u0627\u0644\u0646\u0647\u0627\u0631 \u0648\u0627\u0644\u0638\u0644\u0627\u0645. \u0648\u0628\u0627\u0644\u0645\u062b\u0644 \u060c \u0641\u0625\u0646 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u062a\u0639\u0632\u0632 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u060c \u0645\u062b\u0644 Vrikshasana (\u0648\u0636\u0639 \u0627\u0644\u0634\u062c\u0631\u0629) \u0648 Garudasana (Eagle Pose) \u060c \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0648\u0627\u0621\u0645\u0629 \u0642\u0646\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u064a\u0646\u0627 \u0648\u062e\u0644\u0642 \u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u062f\u0627\u062e\u0644 \u0623\u0646\u0641\u0633\u0646\u0627. \u0647\u0630\u0647 <a href=\"https:\/\/verywelfit.com\/yoga\/top-6-yoga-asanas-to-improve-memory-and-concentration\/\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u062a\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0625\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0623\u0628\u0639\u062f \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>, \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0646\u0627 \u0639\u0644\u0649 \u0625\u064a\u062c\u0627\u062f \u0627\u0644\u0627\u0646\u0633\u062c\u0627\u0645 \u0641\u064a \u062d\u064a\u0627\u062a\u0646\u0627 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>3. \u062a\u0631\u0643 \u0648\u062a\u062d\u0631\u064a\u0631.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062e\u0631\u064a\u0641 \u0647\u0648 \u0645\u0648\u0633\u0645 \u0645\u0646 \u0627\u0644\u062a\u0633\u0627\u0642\u0637 \u0648\u0627\u0644\u062a\u062e\u0644\u064a \u060c \u062a\u0645\u0627\u0645\u064b\u0627 \u0645\u062b\u0644 \u0627\u0644\u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0645\u062a\u0633\u0627\u0642\u0637\u0629 \u0645\u0646 \u0627\u0644\u0623\u0634\u062c\u0627\u0631. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621\u0627\u062a \u0648\u0627\u0644\u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u060c \u0645\u062b\u0644 Ardha Matsyendrasana (Twist spinal Twist) \u0648 Uttanasana (\u0627\u0644\u0637\u064a \u0627\u0644\u0623\u0645\u0627\u0645\u064a) \u060c \u0641\u064a \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u062c\u0633\u062f\u064a \u0648\u0627\u0644\u0639\u0627\u0637\u0641\u064a. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0628\u0646\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u060c \u064a\u0645\u0643\u0646\u0646\u0627 \u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0633\u0644\u0627\u0645 \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0623\u0646\u0641\u0633\u0646\u0627 \u0628\u0627\u0644\u062a\u062e\u0644\u064a \u0639\u0645\u0627 \u0644\u0645 \u064a\u0639\u062f \u064a\u062e\u062f\u0645\u0646\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>4. \u062a\u0639\u0632\u064a\u0632 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0648\u0635\u0648\u0644 \u0627\u0644\u062e\u0631\u064a\u0641 \u060c \u0644\u062f\u064a\u0646\u0627 <a href=\"https:\/\/freaktofit.com\/zinc-rich-food-which-boost-immunization-power\/\" target=\"_blank\" rel=\"noopener\">\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629<\/a> \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062f\u0641\u0639\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u0644\u0628\u0642\u0627\u0621 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0634\u0647\u0631 \u0627\u0644\u0628\u0627\u0631\u062f\u0629. \u062a\u0633\u0627\u0639\u062f \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062a\u064a \u062a\u062d\u0641\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0644\u0645\u0641\u0627\u0648\u064a \u060c \u0645\u062b\u0644 \u0627\u0644\u0627\u0646\u0642\u0644\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u060c \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0645\u062b\u0644 Salamba Sarvangasana (\u0645\u0633\u0646\u062f \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0645\u062f\u0639\u0648\u0645) \u0648 Setu Bandha Sarvangasana (Proid Pose) \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u060c, <a href=\"https:\/\/freaktofit.com\/6-best-yoga-poses-to-boost-immunity-power\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0642\u0648\u064a\u0629 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629<\/a>, \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>5. \u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0630\u0643\u0631\u0646\u0627 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u064a \u0628\u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0648\u0641\u0631\u0629 \u0641\u064a \u062d\u064a\u0627\u062a\u0646\u0627 \u0648\u0627\u0644\u062a\u0639\u0628\u064a\u0631 \u0639\u0646 \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0646 \u0644\u0645\u0648\u0633\u0645 \u0627\u0644\u062d\u0635\u0627\u062f. <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> \u0645\u062b\u0644 Savasana (\u0648\u0636\u0639 \u0627\u0644\u062c\u062b\u0629) \u0648\u0627\u0644\u062a\u0623\u0645\u0644 \u0627\u0644\u062c\u0627\u0644\u0633 \u064a\u0633\u0645\u062d\u0627\u0646 \u0644\u0646\u0627 \u0628\u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u062e\u0630 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u062a\u0641\u0643\u064a\u0631 \u0648\u0627\u0644\u062a\u0639\u0628\u064a\u0631 \u0639\u0646 \u0627\u0644\u0634\u0643\u0631 \u060c \u064a\u0645\u0643\u0646\u0646\u0627 \u062a\u0639\u0632\u064a\u0632 \u0639\u0642\u0644\u064a\u0629 \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0648\u0627\u062d\u062a\u0636\u0627\u0646 \u0627\u0644\u0645\u0648\u0627\u0633\u0645 \u0627\u0644\u0645\u062a\u063a\u064a\u0631\u0629 \u0628\u0634\u0639\u0648\u0631 \u0645\u0646 \u0627\u0644\u0641\u0631\u062d \u0648\u0627\u0644\u062a\u0642\u062f\u064a\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>\u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641 <a href=\"https:\/\/verywelfit.com\/yoga\/unlocking-serenity-through-my-practice-understanding-the-giraffe-yoga-pose\/\" data-wpil-monitor-id=\"801\">\u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0637\u0631\u062d \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u062a\u0646\u0627<\/a> \u0644\u0627 \u062a\u0642\u062f\u0645 \u0641\u0648\u0627\u0626\u062f \u0645\u0627\u062f\u064a\u0629 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0633\u0627\u0639\u062f\u0646\u0627 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0636\u0628\u0637 \u0625\u064a\u0642\u0627\u0639\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u060c \u0648\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u062f\u0627\u062e\u0644 \u0623\u0646\u0641\u0633\u0646\u0627 \u060c \u0648\u062a\u0639\u0645\u064a\u0642 \u0627\u062a\u0635\u0627\u0644\u0646\u0627 \u0628\u0627\u0644\u0639\u0627\u0644\u0645 \u0645\u0646 \u062d\u0648\u0644\u0646\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\/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<h3 class=\"wp-block-heading\" style=\"text-transform:capitalize\"><strong>10 \u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0631\u064a\u0641 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0645\u0639 \u062e\u0637\u0648\u0627\u062a.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u062c\u0628\u0644 \u0628\u0648\u0632 (\u062a\u0627\u062f\u0627\u0633\u0627\u0646\u0627).<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"667\" height=\"1000\" src=\"https:\/\/cdn.verywelfit.com\/2024\/03\/Tadasana-1.jpg\" alt=\"\u062a\u0627\u062f\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-8472\" srcset=\"https:\/\/cdn.verywelfit.com\/2024\/03\/Tadasana-1.jpg 667w, https:\/\/cdn.verywelfit.com\/2024\/03\/Tadasana-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 667px) 100vw, 667px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0637\u0648\u064a\u0644\u064b\u0627 \u0645\u0639 \u0639\u0631\u0636 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643. \u0627\u0633\u062a\u0631\u062e\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0623\u0637\u064a\u0644 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u0627\u0633\u062a\u0631\u062e\u064a \u0643\u062a\u0641\u064a\u0643. \u0623\u0634\u0631\u0643 \u0642\u0644\u0628\u0643 \u0648\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u060c \u0648\u062a\u062e\u064a\u0644 \u0646\u0641\u0633\u0643 \u0643\u062c\u0628\u0644 \u0645\u0647\u064a\u0628 \u060c \u0645\u062a\u0623\u0635\u0644 \u0648\u0645\u0633\u062a\u0642\u0631. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 . \u0634\u062c\u0631\u0629 \u062a\u0634\u0643\u0644 (\u0641\u0631\u0643\u0633\u0627\u0633\u0627\u0646\u0627).<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Vrikshasana.jpg\" alt=\"\u0641\u0631\u064a\u0643\u0634\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-2632\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Vrikshasana.jpg 500w, https:\/\/cdn.verywelfit.com\/2023\/06\/Vrikshasana-300x300.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Vrikshasana-150x150.jpg 150w, https:\/\/cdn.verywelfit.com\/2023\/06\/Vrikshasana-768x768.jpg 768w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0646\u0642\u0644 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u062d\u0636\u0631 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u0641\u062e\u0630\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0627\u0644\u0623\u064a\u0633\u0631 \u0623\u0648 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642. \u0627\u0628\u062d\u062b \u0639\u0646 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u0627\u062d\u0636\u0631 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0645\u0631\u0643\u0632 \u0642\u0644\u0628\u0643 \u060c \u0645\u0639 \u0636\u063a\u0637 \u0627\u0644\u0646\u062e\u064a\u0644 \u0645\u0639\u064b\u0627. \u0631\u0643\u0632 \u0646\u0638\u0631\u062a\u0643 \u0639\u0644\u0649 \u0646\u0642\u0637\u0629 \u062b\u0627\u0628\u062a\u0629 \u0623\u0645\u0627\u0645\u0643. \u062e\u0630 \u0623\u0646\u0641\u0627\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u0629 \u0648\u062a\u062e\u064a\u0644 \u0646\u0641\u0633\u0643 \u0643\u0634\u062c\u0631\u0629 \u0642\u0648\u064a\u0629 \u0648\u0645\u062a\u062c\u0630\u0631\u0629 \u060c \u062a\u0645\u0627\u064a\u0644 \u0628\u0644\u0637\u0641 \u0641\u064a \u0646\u0633\u064a\u0645 \u0627\u0644\u062e\u0631\u064a\u0641. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0646\u064a (Virabhadrasana II).<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2024\/03\/Virabhadrasana-II.jpg\" alt=\"\u0641\u064a\u0631\u0627\u0628\u0627\u062f\u0631\u0627\u0633\u0627\u0646\u0627 \u0627\u0644\u062b\u0627\u0646\u064a\" class=\"wp-image-8474\" srcset=\"https:\/\/cdn.verywelfit.com\/2024\/03\/Virabhadrasana-II.jpg 1000w, https:\/\/cdn.verywelfit.com\/2024\/03\/Virabhadrasana-II-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2024\/03\/Virabhadrasana-II-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u0643 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062e\u0644\u0641 \u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0627 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u062c\u0627\u062f\u0629. \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0648\u0627\u0641\u0642\u0647\u0627 \u0645\u0639 \u0643\u0627\u062d\u0644\u0643. \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u060c \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0627\u0644\u0623\u0631\u0636 \u060c \u0645\u0639 \u0646\u0638\u0631\u062a\u0643 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629. \u0627\u0646\u063a\u0645\u0633 \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u060c \u0648\u0634\u0639\u0631 \u0628\u0642\u0648\u0629 \u0648\u062a\u0635\u0645\u064a\u0645 \u0645\u062d\u0627\u0631\u0628 \u0645\u0633\u062a\u0639\u062f \u0644\u0627\u062d\u062a\u0636\u0627\u0646 \u0627\u0644\u0645\u0648\u0633\u0645 \u0627\u0644\u0645\u062a\u063a\u064a\u0631. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u062c\u0627\u0631\u0644\u0627\u0646\u062f \u0628\u0648\u0632 (\u0645\u0627\u0644\u0627\u0633\u0627\u0646\u0627).<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/malasana-1.jpg\" alt=\"\u0645\u0627\u0644\u0627\u0633\u0627\" class=\"wp-image-1181\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/malasana-1.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/malasana-1-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/malasana-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u060c \u0627\u062c\u0639\u0644 \u0642\u062f\u0645\u064a\u0643 \u0623\u0639\u0631\u0636 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c \u0642\u0644\u064a\u0644\u0627\u064b. \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0627\u062f\u062e\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642. \u0627\u062c\u0639\u0644 \u064a\u062f\u064a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0635\u0644\u0627\u0629 \u0641\u064a \u0642\u0644\u0628\u0643 \u060c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0631\u0641\u0642\u064a\u0643 \u0644\u0644\u0636\u063a\u0637 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643. \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u0634\u0639\u0631 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0645\u0645\u0627 \u064a\u0631\u0628\u0637\u0643 \u0628\u0627\u0644\u0623\u0631\u0636. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062b\u0646\u064a\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 (\u0623\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627).<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/11\/uttanasana.jpg\" alt=\"\u0623\u0648\u062a\u0627\u0646\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-6367\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/11\/uttanasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/11\/uttanasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/11\/uttanasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0646\u0637\u0644\u0642 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u064a\u062f\u064a\u0643 \u0628\u0627\u0644\u0648\u0635\u0648\u0644 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0633\u0627\u0642\u064a\u0643. \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631 \u0644\u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629. \u0627\u0633\u062a\u0633\u0644\u0645 \u0644\u0644\u0648\u0636\u0639 \u060c \u0648\u0627\u0644\u062a\u062e\u0644\u064a \u0639\u0646 \u0623\u064a \u0636\u063a\u0648\u0637 \u0623\u0648 \u0645\u062e\u0627\u0648\u0641 \u060c \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0648\u0633\u0645 \u0628\u0627\u0644\u062a\u062f\u0641\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644\u0643. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0631 (\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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/08\/Bridge.jpg\" alt=\"\u062c\u0633\u0631\" class=\"wp-image-3488\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/08\/Bridge.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/08\/Bridge-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/08\/Bridge-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\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\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u060c \u0648\u0627\u0634\u062a\u0628\u0643 \u0645\u0639 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u060c \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u0627\u0631\u0628\u0637 \u0623\u0635\u0627\u0628\u0639\u0643 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u0644\u0641 \u0643\u062a\u0641\u064a\u0643 \u0628\u0631\u0641\u0642 \u062a\u062d\u062a\u0643. \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u060c \u0648\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0641\u062a\u062d\u0629 \u0641\u064a \u0635\u062f\u0631\u0643 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u062a\u062d\u062a\u0643. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0646\u0635\u0641 \u0633\u064a\u062f \u0627\u0644\u0623\u0633\u0645\u0627\u0643 \u0648\u0636\u0639 (\u0623\u0631\u062f\u0647\u0627 \u0645\u0627\u062a\u0633\u064a\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627).<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-matsyendrasana.jpg\" alt=\"\u0623\u0631\u062f\u0627 \u0645\u0627\u062a\u0633\u064a\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-1179\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-matsyendrasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-matsyendrasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/ardha-matsyendrasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062c\u0644\u0633 \u0645\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0623\u0645\u0627\u0645\u0643. \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0639\u0628\u0631\u0647\u0627 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u060c \u0648\u0636\u0639 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u062c\u0648\u0627\u0631 \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u064a\u0633\u0631. \u0642\u0645 \u0628\u0644\u0641 \u062c\u0630\u0639\u0643 \u0646\u062d\u0648 \u0627\u0644\u064a\u0645\u064a\u0646 \u060c \u0648\u0648\u0636\u0639 \u0643\u0648\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0645\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649. \u0627\u0633\u062a\u0646\u0634\u0642 \u0644\u0625\u0637\u0627\u0644\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u060c \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0644\u062a\u0639\u0645\u064a\u0642 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621. \u0627\u0634\u0639\u0631 \u0628\u0622\u062b\u0627\u0631 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645 \u0648\u0627\u0644\u062a\u0646\u0642\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0627\u0644\u0645\u0648\u0633\u0645\u064a. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u0643\u062a\u0641 \u0645\u0633\u0646\u062f \u0645\u062f\u0639\u0648\u0645 (Salamba Sarvangasana).<\/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 \u0633\u0627\u0631\u0641\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627 - \u062d\u0627\u0645\u0644 \u0627\u0644\u0643\u062a\u0641\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/g3wvIPXZ-Qo?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 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u0627\u062f\u0639\u0645 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0628\u064a\u062f\u064a\u0643 \u060c \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0631\u064a\u062d\u064b\u0627 \u060c \u0641\u0642\u0645 \u0628\u062a\u0642\u0631\u064a\u0628 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0625\u0636\u0627\u0641\u064a. \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u062f \u0628\u0627\u0644\u062a\u062f\u0641\u0642 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u062c\u0633\u0645\u0643. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u062d\u0641\u0632 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0648\u0626\u0627\u0645 \u0641\u064a \u0627\u0644\u062f\u0627\u062e\u0644. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 (\u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627).<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana.jpg\" alt=\"\u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0635\u0627\u0644\u062d\u064a\u0629 \u0644\u0644\u0642\u0644\u0628 \u0641\u062a\u062d \u0627\u0644\u0642\u0644\u0628 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\" class=\"wp-image-2784\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana.jpg 750w, https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/06\/Balasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0648\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643. \u0627\u062e\u0641\u0636 \u062c\u0630\u0639\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643. \u0636\u0639 \u062c\u0628\u0647\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 \u0648\u0627\u0633\u062a\u0633\u0644\u0645 \u0644\u0644\u0648\u0636\u0639 \u060c \u0648\u062a\u0631\u0643 \u0623\u064a \u062a\u0648\u062a\u0631 \u0623\u0648 \u0625\u062c\u0647\u0627\u062f. \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u060c \u0648\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636 \u062a\u062d\u062a\u0643 \u060c \u0648\u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u0633\u0643\u0648\u0646 \u0641\u064a \u0627\u0644\u062f\u0627\u062e\u0644. \u0627\u0645\u0633\u0643 \u0644\u0645\u062f\u0629 5-10 \u0623\u0646\u0641\u0627\u0633.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u0648\u0636\u0639 \u0627\u0644\u062c\u062b\u0629 (Savasana).<\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"495\" src=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Savasana.jpg\" alt=\"\u0633\u0627\u0641\u0627\u0633\u0627\u0646\u0627\" class=\"wp-image-2890\" style=\"width:625px;height:auto\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/07\/Savasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/07\/Savasana-300x149.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/07\/Savasana-768x380.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\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\u0627\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. \u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643 \u0648\u0627\u0633\u0645\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062a\u0627\u0645. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u060c \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642\u0647\u0627 \u0628\u0639\u0645\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0627\u062d\u062a\u0636\u0646 \u0633\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0648\u0635\u0641\u0627\u0621\u0647 \u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0648\u0633\u0645 \u0628\u0627\u0644\u0627\u0646\u062f\u0645\u0627\u062c \u0641\u064a \u0643\u064a\u0627\u0646\u0643. \u0627\u0628\u0642 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0637\u0627\u0644\u0645\u0627 \u0645\u0631\u063a\u0648\u0628 \u060c \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 5-10 \u062f\u0642\u0627\u0626\u0642.<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 \u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0639\u0634\u0631 \u0627\u0644\u062e\u0631\u064a\u0641\u064a\u0629 \u060c \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0646\u064a\u0629 \u0648\u064a\u0642\u0638\u0629 \u060c \u0641\u064a \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0646\u0633\u062c\u0627\u0645 \u0648\u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0623\u0639\u0645\u0642 \u0628\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629. \u062e\u0630 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0643\u0644 \u0648\u0636\u0639 \u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u060c \u0648\u0627\u062d\u062a\u0636\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u062d\u0648\u064a\u0644\u064a\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062e\u0627\u0635 \u0645\u0646 \u0627\u0644\u0639\u0627\u0645.<\/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\/lakshmi-mudra-benefits-side-effects-how-to-do-and-precautions\/\">\u0644\u0627\u0643\u0634\u0645\u064a \u0645\u062f\u0631\u0627: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h3>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-68f8b100f0e8f\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. \u0645\u0627 \u0647\u064a \u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0631\u064a\u0641 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0631\u064a\u0641 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0623\u0633\u0627\u0633 \u0628\u064a\u0646\u0645\u0627 \u0646\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0645\u0648\u0633\u0645 \u0627\u0644\u062e\u0631\u064a\u0641.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b100f0e93\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2. \u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0645\u0648\u062f\u0631\u0627 \u0644\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u064a\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0623\u0641\u0636\u0644 \u0645\u0648\u062f\u0631\u0627 \u0644\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u064a \u0647\u0648 Prithvi Mudra \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 Earth Mudra.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b100f0e94\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. \u0645\u0627 \u0647\u064a \u0634\u0642\u0631\u0627 \u0644\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0627\u0644\u0634\u0627\u0643\u0631\u0627 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u064a \u0647\u064a \u0634\u0642\u0631\u0627 \u0627\u0644\u0639\u062c\u0632\u064a\u0629 \u060c \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b100f0e95\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. \u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u0648\u0639 \u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0631\u064a\u0641\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645\u062d\u0648\u0631 \u0645\u0648\u0636\u0648\u0639 \u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0631\u064a\u0641 \u062d\u0648\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u060c \u0648\u0627\u0644\u062a\u062e\u0644\u064a \u060c \u0648\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u062e\u0644\u0627\u0644 \u0645\u0648\u0633\u0645 \u0645\u0646 \u0627\u0644\u062a\u063a\u064a\u064a\u0631.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\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\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 <a href=\"https:\/\/verywelfit.com\/general\/step-by-step-jump-through-in-ashtanga-yoga-experiences-advice-and-tips\/\" data-wpil-monitor-id=\"991\">\u064a\u0637\u0631\u062d \u062e\u0635\u064a\u0635\u0627 \u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641<\/a> can be a beneficial and invigorating experience for both the mind and body. These poses help us align ourselves with the changing seasons, fostering a sense of balance, grounding, and gratitude. Whether it&#8217;s embracing the energy of the harvest, finding stability in the midst of change, or cultivating a sense of inner peace and reflection, autumn equinox yoga poses offer a holistic approach to connecting with ourselves and the world around us. <\/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 \u0645\u0645\u0627\u0631\u0633\u062a\u0646\u0627 \u060c \u064a\u0645\u0643\u0646\u0646\u0627 \u0623\u0646 \u0646\u062c\u062f \u0625\u062d\u0633\u0627\u0633\u064b\u0627 \u0623\u0639\u0645\u0642 \u0628\u0627\u0644\u0648\u0626\u0627\u0645 \u0648\u0627\u0644\u0631\u0641\u0627\u0647\u064a\u0629 \u0628\u064a\u0646\u0645\u0627 \u0646\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0645\u0648\u0633\u0645 \u0627\u0644\u062e\u0631\u064a\u0641. \u0644\u0630\u0627 \u060c \u062f\u0639\u0648\u0646\u0627 \u0646\u062d\u062a\u0636\u0646 \u062c\u0645\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641 \u0648\u0646\u0628\u062f\u0623 \u0641\u064a \u0631\u062d\u0644\u0629 \u0627\u0643\u062a\u0634\u0627\u0641 \u0627\u0644\u0630\u0627\u062a \u0648\u0627\u0644\u062a\u062c\u062f\u064a\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0636\u0639\u064a\u0627\u062a \u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0631\u064a\u0641. <a href=\"https:\/\/verywelfit.com\/yoga\/kickstart-your-yoga-journey-finding-the-perfect-style-for-you\/\" data-wpil-monitor-id=\"1033\">\u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0631\u064a\u0641<\/a> \u064a\u0637\u0631\u062d.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641\u064a \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0627\u0644\u062e\u0631\u064a\u0641 \u060c \u0647\u0648 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