{"id":7104,"date":"2023-11-18T16:59:34","date_gmt":"2023-11-18T16:59:34","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7104"},"modified":"2023-11-18T16:59:35","modified_gmt":"2023-11-18T16:59:35","slug":"yoga-for-runners-13-poses-to-increase-flexibility-and-enhance-your-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/yoga-for-runners-13-poses-to-increase-flexibility-and-enhance-your-training\/","title":{"rendered":"\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646: 13 \u064a\u0637\u0631\u062d \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643"},"content":{"rendered":"

\u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0633\u064a\u0626\u0629 \u0627\u0644\u0633\u0645\u0639\u0629 \u0644\u062a\u062e\u0637\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0628\u0631 \u062d\u062a\u0649 \u064a\u062a\u0645\u0643\u0646\u0648\u0627 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u064a\u0627\u0644. \u0648\u0644\u0643\u0646 \u0627\u0644\u0631\u0643\u0636 \u062f\u0648\u0646 \u062a\u0648\u0642\u0641 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u062c\u064a\u062f\u0629 \u0644\u062f\u0639\u0648\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0645\u062b\u0628\u0637 \u0639\u0644\u0649 \u0623\u0634\u0648\u0627\u0637 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644. \u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u062a\u0643\u0645\u0644\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u062a\u0634\u063a\u064a\u0644 \u0644\u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u064a \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639\u0638\u0645, \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u0641\u064a \u0634\u0643\u0644 \u062a\u0644\u0645\u064a\u062d \u0623\u0639\u0644\u0649 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u062d\u062a\u0645\u0627\u0644 \u0623\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u0634\u063a\u064a\u0644 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u064a\u0648\u0645 \u0622\u062e\u0631..<\/p>

As Florida yoga instructor Brittany Szafran of Sass Yoga put it, “Cross-training with yoga can help athletes reduce their risk of injury and gain strength, flexibility and stamina to improve their performance in a range of sports.” Szafran notes that the key when doing yoga is to focus on your breathing, “unite your breathe with each and every movement to reap the full benefits.”<\/p>

\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0635\u0627\u0626\u062d \u0633\u0638\u0641\u0631\u0627\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0625\u0639\u0627\u062f\u0629 \u0634\u062d\u0646 \u0623\u062c\u0633\u0627\u062f\u0647\u0645 \u0648\u0639\u0642\u0648\u0644\u0647\u0645.<\/p>

\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0646\u062f\u0641\u0627\u0639<\/strong><\/p>

\"Low
The low lunge or Anjenayasana stretches the quads and hip flexors. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u062d\u062a\u0649 \u064a\u062a\u0645 \u0645\u062d\u0627\u0630\u0627\u062a\u0647\u0627 \u0641\u0648\u0642 \u0643\u0639\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646. \u062e\u0641\u0636 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u062a\u0645\u062f\u062f \u0645\u0631\u064a\u062d \u0641\u064a \u0631\u0628\u0627\u0639\u064a\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0648\u062b\u0646\u064a\u0627\u062a \u0627\u0644\u0648\u0631\u0643. \u0627\u0631\u0642\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646. \u0623\u0648\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0631\u0641\u0639\u0647\u0627 \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u062a\u0645\u062a\u062f \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>

\u0643\u0631\u0633\u064a<\/strong><\/p>

\"Chair
Use chair pose or Utkatasana to activate the arms, back and quads. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0648\u0632\u0631\u0639\u062a \u0628\u062d\u0632\u0645 \u0641\u064a \u0627\u0644\u0623\u0631\u0636. \u064a\u0633\u062a\u0646\u0634\u0642 \u0628\u064a\u0646\u0645\u0627 \u064a\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0648\u0642. \u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u062d\u062a\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0647\u064a \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636 \u0643\u0645\u0627 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629. \u0625\u0637\u0627\u0644\u0629 \u0638\u0647\u0631\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0645\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636.<\/p>

\u0627\u0644\u0648\u0642\u0648\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u064a\u0646\u062d\u0646\u064a<\/strong><\/p>

\"Standing
Stretch your hamstrings with whatever variation of the standing forward bend, or Uttanasana, pose feels comfortable. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u0639\u064a\u062f\u0627 \u0648\u0642\u062f\u0645\u064a\u0643 \u0632\u0631\u0639\u062a \u0628\u062d\u0632\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0641\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062c\u0630\u0639 \u0623\u062b\u0646\u0627\u0621 \u0648\u0635\u0648\u0644\u0643 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0631\u064a\u062d\u0627\u060c \u0642\u0645 \u0628\u062a\u0643\u0631\u064a\u0633 \u0631\u0627\u062d\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0644\u0641 \u064a\u062f\u064a\u0643 \u062d\u0648\u0644 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0647\u0648 \u0639\u0645\u064a\u0642 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0645\u062a\u062f\u0627\u062f\u060c \u0627\u062a\u0628\u0639 \u0645\u062b\u0627\u0644 Szafan \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0643\u062a\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u062a\u0633\u062a\u0639\u062f \u0646\u0641\u0633\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u062f\u062f.<\/p>

\u062c\u0645\u0644<\/strong><\/p>

\"Camel
Use the camel pose or Ustrasana to stretch out your lower back and hip flexors. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0627\u0644\u0631\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u0639\u064a\u062f\u0627. \u0627\u0636\u063a\u0637 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0631\u0641\u0642 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u0648\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643. \u064a\u0633\u062a\u0646\u0634\u0642 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u062f\u064a\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0638\u0647\u0631\u0643 \u0648\u0645\u0646 \u062b\u0645 \u062a\u062e\u0641\u064a\u0641 \u0628\u0644\u0637\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0644\u0627 \u062a\u0646\u0647\u0627\u0631 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0645\u062d\u0627\u064a\u062f\u0629. \u0644\u062a\u0645\u062a\u062f \u0623\u0639\u0645\u0642\u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0642\u0627\u0646 \u0648\u0642\u0645\u0645 \u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u0648\u062e\u0641\u0636 \u064a\u062f\u064a\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062f\u0639\u0645 \u0646\u0641\u0633\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0639\u0642\u062f \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>

\u0627\u0644\u0628\u0637\u0644 \u0627\u0644\u0645\u062a\u0643\u0626<\/strong><\/p>

\"Reclining
There are several variations of the Reclining Hero or Supta Virasana pose you can use to stretch your ankles, quads and back. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0628\u0637\u0644 \u062a\u0634\u0643\u0644\u060c \u0648\u064a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0645\u0633 \u0648\u0642\u0645\u0645 \u0642\u062f\u0645\u064a\u0643 \u0636\u063a\u0637\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u064a\u0633\u062a\u0646\u0634\u0642 \u0648\u064a\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0643\u0645\u0627 \u064a\u0648\u0636\u062d Szafran \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u062a\u0644\u0629 \u062a\u062d\u062a \u0628\u0639\u0642\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u062a\u062e\u0641\u064a\u0641 \u062a\u0645\u062a\u062f. \u0644\u062a\u0645\u062a\u062f \u0623\u0639\u0645\u0642\u060c \u0648\u0625\u0632\u0627\u0644\u0629 \u0643\u062a\u0644\u0629 \u0648\u062a\u062a\u0643\u0626 \u0639\u0644\u0649 \u0637\u0648\u0644 \u0627\u0644\u0637\u0631\u064a\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>

\u0632\u0648\u0631\u0642<\/strong><\/p>

\"Boat
Use boat pose or Navasana to strengthen and stretch your core and hip flexors. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0627\u0632\u0645\u0629 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0646\u062d\u0646\u064a \u0642\u0644\u064a\u0644\u0627\u060c \u0648\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0627\u0632\u0645\u0629 \u062d\u062a\u0649 \u0627\u0644\u0639\u062c\u0648\u0644 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636\u064a\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u0631\u0633\u0645 \u0641\u064a \u0628\u0637\u0646\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0628\u0639\u0642\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u062c\u0639\u0644 \u0647\u0630\u0627 \u062a\u0634\u0643\u0644 \u0623\u0633\u0647\u0644 (\u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062e\u0644\u0641\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646) \u0623\u0648 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u0627 (\u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0645\u062f\u064a\u062f\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643).<\/p>

\u062d\u0645\u0627\u0645<\/strong><\/p>

\"Pigeon
Pigeon pose or Kapotasana helps to open the hips and stretch out the glutes. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u062a\u0628\u062f\u0623 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639 \u0645\u0639 \u064a\u062f\u064a\u0643 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0636\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0646 \u0645\u0639\u0635\u0645\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0628\u064a\u0646\u0645\u0627 \u062a\u0645\u062a\u062f \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0646\u062d\u0648 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0645\u0646 \u062d\u0635\u064a\u0631\u062a\u0643. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0627\u0644\u0628\u0642\u0627\u0621 \u062a\u0631\u0643\u0632\u062a \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0645\u062d\u0627\u064a\u062f\u0629 (\u0648\u0628\u0639\u0628\u0627\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0644\u0627 \u062a\u0637\u0648\u0631). \u0627\u0633\u062a\u062e\u062f\u0645 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u062a\u0633\u062a\u0639\u062f \u0644\u0646\u0641\u0633\u0643\u060c \u0623\u0648 \u0639\u0645\u0642 \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0646 \u0637\u0631\u064a\u0642 \u062e\u0641\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0648\u0636\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645\u0643 \u0623\u0648 \u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0645. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>

\u064a\u062c\u0644\u0633 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0623\u0636\u0639\u0627\u0641<\/strong><\/p>

\"Seated
The seated forward fold pose or Paschimottanasana is a calming pose that can help you cool down the hamstrings. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0633\u0627\u0642\u0627\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u0627\u0646 \u0623\u0645\u0627\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629. \u0627\u0633\u062a\u0646\u0634\u0642\u060c \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0648\u0645\u0646 \u062b\u0645 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0639\u062f\u0645 \u062a\u0645\u062a\u062f \u0623\u064a \u0623\u0628\u0639\u062f \u0645\u0646 \u0645\u0627 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629.<\/p>

\u0623\u0628\u0648 \u0627\u0644\u0647\u0648\u0644<\/strong><\/p>

\"Sphinx
The sphinx pose or Salamba Bhujangasana helps to stretch out the lower back. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0633\u0627\u0642\u0627\u0643 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0648\u0627\u0645\u062a\u062f\u062a \u0646\u062d\u0648 \u0627\u0644\u062d\u0627\u0626\u0637 \u062e\u0644\u0641\u0643. \u0636\u0639 \u0645\u0631\u0641\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0645\u0639 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636. \u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0625\u0644\u0649 \u0645\u0646\u0639\u0637\u0641 \u062e\u0644\u0641\u064a \u0644\u0637\u064a\u0641.<\/p>

\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0639\u0644\u0649<\/strong><\/p>

\"Upward
The upward facing dog pose, also called Urdhva Mukha Shvanasana, stretches through the back of the legs while lifting and opening the chest. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0645\u0646 \u062a\u0634\u0643\u0644 \u0623\u0628\u0648 \u0627\u0644\u0647\u0648\u0644\u060c \u0631\u0633\u0645 \u0627\u0644\u0646\u062e\u064a\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0632\u0631\u0639\u0647\u0627 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0627\u0644\u0639\u0644\u0648\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u064a\u0633\u062a\u0646\u0634\u0642 \u0628\u064a\u0646\u0645\u0627 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0631\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0634\u0641\u0631\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0644\u064a\u0646\u0629 \u0648\u0646\u0638\u0631\u062a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>

\u062c\u0631\u0627\u062f\u0629<\/strong><\/p>

\"Locust
Try the Locust Pose, or Shalabhasana, to strengthen your back, legs, and arms. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0648\u0631\u0627\u062d\u062a\u0627\u0643 \u062a\u0648\u0627\u062c\u0647\u0627\u0646 \u0627\u0644\u0633\u0642\u0641. \u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0631\u0623\u0633 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636. \u0627\u0644\u0648\u0635\u0648\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0633\u0627\u0642\u064a\u0643 \u0641\u064a \u062d\u064a\u0646 \u062a\u0645\u062a\u062f \u0628\u0646\u0634\u0627\u0637 \u0645\u0646 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643.<\/p>

\u0644\u0648\u062d<\/strong><\/p>

\"Plank
Planks are all the rage these days. Use this position, also called Utthita Chaturunga Dandasana, to strengthen your whole body. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u062a\u0628\u062f\u0623 \u0641\u064a \u0623\u0628\u0648 \u0627\u0644\u0647\u0648\u0644 \u0623\u0648 \u0627\u0644\u062c\u0631\u0627\u062f \u062a\u0634\u0643\u0644 \u0648\u062c\u0644\u0628 \u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0632\u0631\u0639\u0647\u0627 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0635\u062f\u0631. \u064a\u0633\u062a\u0646\u0634\u0642 \u0641\u064a \u062d\u064a\u0646 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0634\u0628\u0627\u0643 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u062d\u062a. \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646 \u0648\u0627\u0644\u062c\u0630\u0639 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636\u064a\u0629. \u062a\u0642\u0648\u064a\u0629 \u0648\u0625\u0637\u0627\u0644\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0646 \u0627\u0644\u0633\u0642\u0648\u0637 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u062f\u0641\u0639 \u0645\u0627 \u064a\u0635\u0644 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641.<\/p>

\u0633\u0648\u0628\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u062a\u0637\u0648\u0631<\/strong><\/p>

\"Supine
The supine belly twist or Jathara Parivartanasana helps lengthen and strengthen the spine and abdominal muscles. (Photo: Ryan Williams)<\/figcaption><\/figure>

\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0648\u0631\u0627\u062d\u062a\u0627\u0643 \u062a\u0648\u0627\u062c\u0647\u0627\u0646 \u0644\u0623\u0633\u0641\u0644. \u0623\u062d\u0636\u0631 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u062e\u0641\u0636 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0623\u0642\u0644\u0628 \u0631\u0623\u0633\u0643 \u0644\u0644\u0646\u0638\u0631 \u0639\u0644\u0649 \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0645\u0646. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u0644\u0627 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0644\u0628\u0642\u0627\u0621 \u0634\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p> ","protected":false},"excerpt":{"rendered":"

\u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0633\u064a\u0626\u0629 \u0627\u0644\u0633\u0645\u0639\u0629 \u0644\u062a\u062e\u0637\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0628\u0631 \u062d\u062a\u0649 \u064a\u062a\u0645\u0643\u0646\u0648\u0627 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u064a\u0627\u0644. \u0648\u0644\u0643\u0646 \u0627\u0644\u0631\u0643\u0636 \u062f\u0648\u0646 \u062a\u0648\u0642\u0641 \u0647\u0648 […]<\/p>\n","protected":false},"author":2,"featured_media":7105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[60,252],"tags":[],"class_list":["post-7104","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-pilates","category-running"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/11\/opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__yoga-for-runners-e1aab8d3972b4ee1a56d733278e6ce74.jpg","categories_details":[{"id":60,"name":"Yoga","count":17,"parent":0},{"id":252,"name":"Running","count":2,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6563,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7104","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=7104"}],"version-history":[{"count":2,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7104\/revisions"}],"predecessor-version":[{"id":16874,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7104\/revisions\/16874"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/7105"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=7104"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=7104"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=7104"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}