{"id":9568,"date":"2024-08-06T20:17:52","date_gmt":"2024-08-06T14:47:52","guid":{"rendered":"https:\/\/verywelfit.com\/?p=9568"},"modified":"2026-04-11T20:37:54","modified_gmt":"2026-04-11T15:07:54","slug":"%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a7%d9%84%d9%82%d9%8a%d8%a7%d9%85-%d8%a8%d9%80-chaturanga-yoga-%d8%af%d9%81%d8%b9-%d8%af%d9%84%d9%8a%d9%84-%d8%b4%d8%a7%d9%85%d9%84","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/yoga\/how-to-do-chaturanga-yoga-push-up-a-comprehensive-guide\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639 chaturanga yoga: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644"},"content":{"rendered":"<p class=\"wp-block-paragraph\">chaturanga dandasana \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645<a href=\"https:\/\/verywelfit.com\/yoga\/nasagra-mudra-benefits-side-effects-how-to-do-and-precautions\/\"> \u0627\u0644\u064a\u0648\u063a\u0627<\/a>, \u060c \u0647\u0648 \u0648\u0636\u0639 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0636\u0631\u0648\u0631\u064a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0641\u064a <a href=\"https:\/\/freaktofit.com\/top-9-yoga-poses-every-tweens-and-early-teen-should-learn\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627<\/a>. It&#8217;s often part of the Sun Salutation sequence and is crucial for transitions between poses. Whether you&#8217;re a beginner or an experienced yogi, mastering Chaturanga can greatly enhance your practice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0647\u0648 \u062f\u0641\u0639 chaturanga yoga\u061f<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Chaturanga Dandasana translates to &#8220;Four-Limbed Staff Pose&#8221; in Sanskrit. This pose resembles a low <a href=\"https:\/\/freaktofit.com\/push-ups-vs-pull-ups-which-exercise-is-better-for-you\/\" target=\"_blank\" rel=\"noopener\">\u0631\u0641\u0639<\/a> \u0648\u064a\u062a\u0637\u0644\u0628 \u0642\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u060c \u0648\u0645\u062d\u0627\u0630\u0627\u0629 \u0645\u0646\u0627\u0633\u0628\u0629. \u064a\u0634\u0631\u0643 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0644\u0628.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 chaturanga.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Before diving into the technique, it&#8217;s important to understand the benefits of incorporating Chaturanga into your yoga practice:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u064a\u0628\u0646\u064a \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645:<\/strong> \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631.<\/li>\n\n\n\n<li><strong>\u064a\u0639\u0632\u0632 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a:<\/strong> \u064a\u062a\u0637\u0644\u0628 \u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/li>\n\n\n\n<li><strong>\u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639:<\/strong> \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629.<\/li>\n\n\n\n<li><strong>\u064a\u0633\u062a\u0639\u062f \u0644\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629:<\/strong> \u064a\u0639\u062f \u0625\u062a\u0642\u0627\u0646 Chaturanga \u0623\u0645\u0631\u064b\u0627 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0623\u0648\u0636\u0627\u0639 \u064a\u0648\u062c\u0627 \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627.<\/li>\n\n\n\n<li><strong>\u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u062d\u0645\u0644:<\/strong> \u0625\u0646 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0644\u0648\u0636\u0639 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062f\u0644\u064a\u0644 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u0625\u0644\u0649 Chaturanga.<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 | Chaturanga | \u0645\u062f\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/cH0B9P0G4qQ?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<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0623 \u0641\u064a <a href=\"https:\/\/verywelfit.com\/fitness\/wall-plank-exercise-benefits-how-to-do-and-variations\/\">\u0644\u0648\u062d \u062e\u0634\u0628\u064a<\/a> \u0645\u0639 \u0645\u0639\u0635\u0645\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628. \u0627\u0634\u0631\u0643 \u0642\u0644\u0628\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0631\u0643 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0628\u0631\u0641\u0642 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0628\u062d\u064a\u062b \u062a\u062a\u062d\u0631\u0643 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0645\u0627 \u0648\u0631\u0627\u0621 \u0645\u0639\u0635\u0645\u064a\u0643. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0639\u0644\u0649 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a \u0648\u062a\u0645\u0646\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0639\u0635\u0645\u064a\u0643.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0644\u0623\u0633\u0641\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0636\u0644\u0648\u0639\u0643 \u060c \u0648\u062a\u0634\u0643\u064a\u0644 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. \u0627\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0625\u0634\u0631\u0627\u0643 \u0642\u0644\u0628\u0643.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0636\u0639 \u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062f\u0639\u0645 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643. \u062a\u062c\u0646\u0628 \u062a\u0631\u0643 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u064a\u062a\u062f\u0644\u0649 \u0623\u0648 \u064a\u0631\u0641\u0639 \u0639\u0627\u0644\u064a\u0627\u064b.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u062a\u0641\u064a\u0643 \u0644\u0627 \u062a\u063a\u0645\u0633 \u062a\u062d\u062a \u0645\u0631\u0641\u0642\u064a\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0646\u0638\u0631\u062a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0642\u0628\u0629 \u0641\u064a \u0648\u0636\u0639 \u0645\u062d\u0627\u064a\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u0627\u0645\u0633\u0643 \u0648\u062a\u0646\u0641\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0648\u0645\u0634\u0627\u0631\u0643\u062a\u0643. \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0648\u062b\u0628\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u062e\u0631\u0648\u062c \u0645\u0646 Chaturanga \u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0645\u0627 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0648\u064a\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u0641\u0639 \u0635\u062f\u0631\u0643.<\/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\/shirshasana-or-headstand-benefits-how-to-do-and-side-effects\/\">\u0634\u064a\u0631\u0634\u0627\u0633\u0627\u0646\u0627 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628\u0647\u0627.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0623 1: \u0625\u0633\u0642\u0627\u0637 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0635\u062d\u064a\u062d:<\/strong> \u0642\u0645 \u0628\u0625\u0634\u0631\u0627\u0643 \u0642\u0644\u0628\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645. \u0641\u0643\u0631 \u0641\u064a \u0631\u0633\u0645 \u0632\u0631 \u0628\u0637\u0646\u0643 \u0646\u062d\u0648 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0623 2: \u0627\u0644\u0623\u0643\u0648\u0627\u0639 \u0627\u0644\u0645\u062a\u0648\u0647\u062c\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0635\u062d\u064a\u062d:<\/strong> \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643 \u0644\u062d\u0645\u0627\u064a\u0629 \u0643\u062a\u0641\u064a\u0643 \u0648\u0636\u0645\u0627\u0646 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0623 3: \u062a\u0631\u0647\u0644 \u0627\u0644\u0623\u0643\u062a\u0627\u0641.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0635\u062d\u064a\u062d:<\/strong> \u062a\u062c\u0646\u0628 \u062a\u0631\u0643 \u0643\u062a\u0641\u064a\u0643 \u062a\u062d\u062a \u0645\u0631\u0641\u0642\u064a\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0644\u0648\u062d \u062e\u0634\u0628\u064a\u0629 \u0642\u0648\u064a\u0629 \u0645\u0639 \u0643\u062a\u0641\u064a\u0643 \u0623\u0645\u0627\u0645 \u0645\u0639\u0635\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u062e\u0637\u0623 4: \u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0635\u062d\u064a\u062d:<\/strong> \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062a\u0646\u0641\u0633! \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u062b\u0627\u0628\u062a \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0642\u0627\u0628\u0644\u0629 \u0634\u062e\u0635\u064a\u0629: \u0631\u0624\u0649 \u0645\u0646 \u064a\u0648\u063a\u064a \u0645\u062a\u0645\u0631\u0633.<\/strong><\/h3>\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><strong>\u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/strong><\/strong><br>\u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0645\u062a\u0639\u0645\u0642\u0629 \u060c \u062a\u062d\u062f\u062b\u0646\u0627 \u0645\u0639 \u0625\u0645\u064a\u0644\u064a \u0628\u064a\u062a\u0631\u0633\u0648\u0646 \u060c \u0627\u0644\u062d\u0627\u0635\u0644\u0629 \u0639\u0644\u0649 \u0634\u0647\u0627\u062f\u0629 <a href=\"https:\/\/verywelfit.com\/general\/step-by-step-jump-through-in-ashtanga-yoga-experiences-advice-and-tips\/\" data-wpil-monitor-id=\"996\">\u0645\u062f\u0631\u0628 \u064a\u0648\u063a\u0627 \u0645\u0639 \u062e\u0628\u0631\u0629 \u0627\u0643\u062b\u0631 \u0645\u0646 10 \u0633\u0646\u0648\u0627\u062a<\/a>.<br><strong>\u0633: \u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0648\u0627\u062c\u0647\u0647\u0627 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0645\u0639 Chaturanga \u060c \u0648\u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u064a\u0647\u0627\u061f<br>\u0625\u0645\u064a\u0644\u064a: <\/strong>&#8220;One of the biggest challenges for beginners is building the necessary upper body strength. I recommend starting with modified versions, such as lowering the knees to the mat, to gradually build strength. Consistent practice and focusing on proper alignment are key.&#8221;<br><strong>\u0633: \u0645\u0627 \u0647\u064a \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0641\u064a Chaturanga\u061f<br>\u0625\u0645\u064a\u0644\u064a: <\/strong>&#8220;Proper alignment is crucial to avoid injury and gain the full benefits of the pose. Misalignment can lead to strain in the wrists, shoulders, and lower back. Always listen to your body and make adjustments as needed.&#8221;<br><strong>\u0633: \u0623\u064a \u0646\u0635\u0627\u0626\u062d \u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 chaturanga\u061f <\/strong>&#8220;Incorporate strengthening exercises for the arms and core outside of your <a href=\"https:\/\/verywelfit.com\/yoga\/yoga-for-prolapse-a-comprehensive-guide-to-healing-and-strengthening\/\" data-wpil-monitor-id=\"559\">\u064a\u0648\u062c\u0627<\/a> practice. Additionally, using props like blocks can help maintain alignment and provide support.&#8221;<\/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\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 chaturanga.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062f\u0639\u0645 \u0627\u0644\u0628\u062d\u062b \u0627\u0644\u0639\u0644\u0645\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0644\u0640 Chaturanga Dandasana:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u062f\u0627\u062e\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 chaturanga \u062a\u0634\u0631\u0643 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7345922\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"778\" height=\"188\" src=\"https:\/\/cdn.verywelfit.com\/2025\/03\/image-5.png\" alt=\"\u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" class=\"wp-image-10385\" style=\"width:778px;height:auto\"\/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7345922\/\" target=\"_blank\" rel=\"noopener\">\u0630\u0643\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a Int J Environ Res Public Health \u0646\u0634\u0627\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 <\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629:<\/strong> \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646 \u0648\u0636\u0639\u064a\u0627\u062a \u0645\u062b\u0644 Chaturanga \u060c \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u062a\u0646\u0634\u064a\u0637\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u060c \u0648\u0627\u0644\u0645\u0633\u0627\u0647\u0645\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/li>\n\n\n\n<li><strong>\u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644:<\/strong> \u064a\u0633\u0627\u0639\u062f Chaturanga \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062b\u0628\u0627\u062a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0639\u0632\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0634\u062c\u064a\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<\/ul>\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-68f8b0f0815fa\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. \u0647\u0644 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0641\u0639\u0644 chaturanga\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0645\u0639\u062f\u0644\u0629 \u0645\u0646 Chaturanga \u060c \u0645\u062b\u0644 \u062e\u0641\u0636 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0f0815fe\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2 . \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633 chaturanga\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0639\u062f \u062f\u0645\u062c Chaturanga \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u060c \u0645\u062b\u0644 Sun Salutation \u060c \u0623\u0645\u0631\u064b\u0627 \u0645\u062b\u0627\u0644\u064a\u064b\u0627. \u0627\u0633\u062a\u0647\u062f\u0641 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0625\u0644\u0645\u0627\u0645 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0f0815ff\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. \u0645\u0627\u0630\u0627 \u0623\u0641\u0639\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0631\u0633\u063a\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0636\u0645\u0627\u0646 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0648\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0648\u0632\u0646 \u0644\u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0645\u0639\u0635\u0645\u064a\u0643. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u062a\u0644 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0623\u0644\u0645 \u0627\u0644\u0631\u0633\u063a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0f081600\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u0633\u0644\u0627\u0633\u0629 \u0645\u0646 Chaturanga \u0625\u0644\u0649 \u0643\u0644\u0628 \u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0634\u0627\u0631\u0643\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0623\u0646\u062a \u062a\u0646\u0632\u0644 \u0625\u0644\u0649 Chaturanga. \u0645\u0646 \u0647\u0646\u0627\u0643 \u060c \u0627\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u060c \u0648\u062a\u062f\u062d\u0631\u062c \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062f\u062e\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649. \u0631\u0643\u0632 \u0639\u0644\u0649 \u062d\u0631\u0643\u0629 \u0633\u0644\u0633\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0f081601\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">5. \u0647\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a \u0623\u0648\u0636\u0627\u0639 \u062a\u062d\u0636\u064a\u0631\u064a\u0629 \u0644\u0640 Chaturanga\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0648\u0627\u0642\u0641 \u0645\u062b\u0644 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0648\u0627\u0644\u062f\u0644\u0627\u0641\u064a\u0646 \u0648\u0643\u0648\u0628\u0631\u0627 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0648\u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0644\u0640 Chaturanga. \u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0633\u062a\u0639\u062f \u062c\u0633\u0645\u0643 \u0644\u0644\u0648\u0636\u0639.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0643\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u062a\u0642\u0627\u0646 Chaturanga Dandasana \u0647\u0648 \u0623\u0645\u0631 \u0645\u062c\u0632\u064a <a href=\"https:\/\/verywelfit.com\/yoga\/kickstart-your-yoga-journey-finding-the-perfect-style-for-you\/\" data-wpil-monitor-id=\"1037\">\u0631\u062d\u0644\u0629 \u062a\u0639\u0632\u0632 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645<\/a> practice. By focusing on proper alignment, building strength, and practicing consistently, you can reap the numerous benefits of this powerful pose. Remember, it&#8217;s essential to listen to your body and progress at your own pace. With dedication and mindful practice, Chaturanga will become a staple in your yoga routine, contributing to your strength, stability, and overall well-being.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+1 \u0645\u0635\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>\u0646\u0634\u0627\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629: \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7345922\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7345922\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Chaturanga Dandasana \u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0628\u0627\u0633\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u060c \u0647\u0648 \u0648\u0636\u0639 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u064a\u0648\u062c\u0627. \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0636\u0631\u0648\u0631\u064a \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0645\u0648\u0627\u0621\u0645\u0629 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639 chaturanga yoga: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/yoga\/how-to-do-chaturanga-yoga-push-up-a-comprehensive-guide\/#more-9568\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062f\u0641\u0639 chaturanga yoga push-up: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":10,"featured_media":9569,"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":[992,1393,1392,1391,921],"class_list":["post-9568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-anirudh-gupta","tag-benefits-of-chaturanga-yoga-push-up","tag-chaturanga-dandasana","tag-chaturanga-yoga-push-up","tag-patrick-franco"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/9568","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=9568"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/9568\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/9569"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=9568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=9568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=9568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}