{"id":7611,"date":"2023-09-21T18:34:02","date_gmt":"2023-09-21T18:34:02","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7611"},"modified":"2023-09-21T18:34:06","modified_gmt":"2023-09-21T18:34:06","slug":"yoga-poses-to-prevent-back-pain-by-improving-flexibility","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/yoga-poses-to-prevent-back-pain-by-improving-flexibility\/","title":{"rendered":"\u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629"},"content":{"rendered":"\n<p id=\"mntl-sc-block_1-0\">\u064a\u0639\u0627\u0646\u064a \u0645\u0644\u0627\u064a\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u060c \u0645\u0645\u0627 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0639\u0627\u0642\u0629 \u0648\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u062a\u062f\u0647\u0648\u0631 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629.&nbsp;\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0625\u0639\u0627\u0642\u0629 \u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0645\u0639\u0627\u0644\u062c\u0629 \u0645\u0634\u0627\u0643\u0644 \u0645\u062b\u0644 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.&nbsp;<sup>1<\/sup>&nbsp;\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0646\u0641\u0633 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a.&nbsp;<sup>2<\/sup><\/p>\n\n\n\n<p id=\"mntl-sc-block_1-0-1\">\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0623\u0631\u0628\u0639 \u0648\u0636\u0639\u064a\u0627\u062a \u0644\u0645\u0646\u0639 \u0648\u0625\u062f\u0627\u0631\u0629 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.&nbsp;\u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u0643\u0645 \u0641\u064a \u062b\u0646\u064a \u0648\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.&nbsp;<\/p>\n\n\n\n<p id=\"mntl-sc-block_1-0-2\">\u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0642\u0635\u064a\u0631 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0628\u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0641\u064a\u0647\u0627 \u0648\u0642\u062a \u0642\u0635\u064a\u0631.&nbsp;\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u064a\u0648\u062c\u0627 \u0628\u0627\u0644\u0641\u0639\u0644 \u060c \u0641\u0623\u0636\u0641 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643.&nbsp;\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u062d\u0627\u0644\u064a\u064b\u0627 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u060c \u0641\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u0648\u0644\u0627\u064b \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0627\u0641\u0642\u0629 \u0645\u0639 \u062d\u0627\u0644\u062a\u0643.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_2-0\">\u062a\u0645\u062f\u062f \u0627\u0644\u0642\u0637 \u0628\u0642\u0631\u0629<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-3\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/-SQOLrz9LtARlwawH-4ZF7WjoKc=\/2560x1704\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/1-catcow-56f94bb35f9b5829866e2c25.jpg\" alt=\"\u062a\u0645\u062a\u062f \u0627\u0644\u0642\u0637\u0629 \u0627\u0644\u0628\u0642\u0631\u0629\"\/><figcaption>\u0641\u064a\u0631\u064a\u0648\u064a\u0644 \/ \u0628\u0646 \u063a\u0648\u0644\u062f\u0634\u062a\u0627\u064a\u0646<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-2\">\u064a\u062d\u0633\u0646 \u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0628\u0642\u0627\u0631 \u0645\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0648\u0639\u064a.&nbsp;\u0633\u062a\u0628\u062f\u0623 \u0627\u0644\u0645\u0633\u0644\u0633\u0644 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/p>\n\n\n\n<ol class=\"wp-block-list\" id=\"mntl-sc-block_2-0-3\"><li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0627\u0642\u0648\u0633 \u0638\u0647\u0631\u0643 (\u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a).&nbsp;\u0627\u062d\u062a\u0636\u0646 \u0627\u0644\u0633\u0631\u0629 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u0633\u0642\u0637 \u0628\u0637\u0646\u0643.&nbsp;\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 \u0639\u0638\u0645 \u0627\u0644\u0630\u0646\u0628 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0645\u0648\u062c \u0644\u0623\u0639\u0644\u0649 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u0647\u064a \u0631\u0641\u0639 \u0631\u0623\u0633\u0643.<\/li><li>\u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u062d\u0648\u0627\u0644\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a (\u0627\u0646\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a).&nbsp;\u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u062d\u0631\u0643 \u0627\u0644\u0633\u0631\u0629 \u0646\u062d\u0648 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0630\u064a\u0644\u0643.&nbsp;\u064a\u0633\u0642\u0637 \u0631\u0623\u0633\u0643 \u0648\u0623\u0646\u062a \u062a\u0646\u0638\u0631 \u0625\u0644\u0649 \u0628\u0637\u0646\u0643.<\/li><\/ol>\n\n\n\n<p id=\"mntl-sc-block_2-0-4\">\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 10 \u062d\u0631\u0643\u0627\u062a \u0625\u0637\u0627\u0644\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0642\u0637 \u0628\u0642\u0631\u0629 \u0644\u062a\u0633\u062e\u064a\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_2-0-5\">\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-4\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/VqdWHhz7rjei85hfoxNFxPEKJJI=\/4500x3000\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/7-downdog-56f98e3d3df78c7841935724.jpg\" alt=\"\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644 - Adho Muhka Svanasana\"\/><figcaption>\u0641\u064a\u0631\u064a\u0648\u064a\u0644 \/ \u0628\u0646 \u063a\u0648\u0644\u062f\u0634\u062a\u0627\u064a\u0646<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-7\">\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0623\u0633\u0641\u0644 \u064a\u0645\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.&nbsp;\u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u060c \u0645\u0645\u0627 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643.&nbsp;\u0633\u062a\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0628\u0642\u0631\u0629.<\/p>\n\n\n\n<ol class=\"wp-block-list\" id=\"mntl-sc-block_2-0-8\"><li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0639\u0645\u0648\u062f \u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f.<\/li><li>\u062b\u0646\u064a \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u062d\u062a.<\/li><li>\u0623\u062e\u0631\u062c \u0632\u0641\u064a\u0631\u064b\u0627 \u0648\u0627\u0641\u0631\u062f \u0633\u0627\u0642\u064a\u0643 \u0644\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li><li>\u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0635\u0639\u062f \u0625\u0644\u0649 \u0628\u0627\u0637\u0646 \u0642\u062f\u0645\u064a\u0643.&nbsp;\u0627\u062c\u0644\u0628 \u0628\u0637\u0646\u0643 \u0644\u062a\u0631\u062a\u0627\u062d \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0639\u0638\u0627\u0645 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0627\u0644\u064a\u0627\u064b.&nbsp;\u062b\u0645 \u063a\u0631\u0642 \u0643\u0639\u0628\u064a\u0643 \u060c \u0648\u0642\u0645 \u0628\u0641\u0631\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0639\u0627\u0644\u064a \u0644\u0623\u0639\u0644\u0649 \u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u062c\u0644\u0648\u0633.<\/li><\/ol>\n\n\n\n<p id=\"mntl-sc-block_2-0-9\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0636\u064a\u0642\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u060c \u0641\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.&nbsp;\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u0646\u0641\u0627\u0633 3<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_2-0-10\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0648\u0628\u0631\u0627<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-5\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/VSWJqEyg9C4nq6tp5icyaask60g=\/2385x1590\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/6-cobra-updog-56f98e265f9b5829866f5d01.jpg\" alt=\"\u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u0623\u0648 \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0623\u0639\u0644\u0649\"\/><figcaption>\u0641\u064a\u0631\u064a\u0648\u064a\u0644 \/ \u0628\u0646 \u063a\u0648\u0644\u062f\u0634\u062a\u0627\u064a\u0646<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-12\">\u062a\u0645\u062f \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 \u0638\u0647\u0631\u0643 \u0648\u062a\u0642\u0648\u064a\u062a\u0647.&nbsp;\u064a\u0642\u0648\u064a \u0634\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0628\u0637\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636.&nbsp;\u062a\u0645 \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0648\u0636\u0639 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0627\u0644\u0630\u064a \u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0628\u062d\u062b\u064a\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.&nbsp;<sup>3<\/sup><\/p>\n\n\n\n<ol class=\"wp-block-list\" id=\"mntl-sc-block_2-0-13\"><li>\u0639\u062f \u0625\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643.<\/li><li>\u0627\u0633\u0641\u0644 \u0628\u0637\u0646\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0623\u0643\u062b\u0631 \u0637\u0631\u064a\u0642\u0629 \u0645\u0631\u064a\u062d\u0629 \u0645\u0645\u0643\u0646\u0629.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0645\u0633\u0637\u062d\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0636\u0639 \u062c\u0628\u0647\u062a\u0643 \u0639\u0644\u0649 \u0633\u062c\u0627\u062f\u0643 \u0648\u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0645\u0639 \u0627\u062d\u062a\u0636\u0627\u0646 \u0643\u0648\u0639\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643.<\/li><li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0627\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646.&nbsp;\u0627\u0636\u063a\u0637 \u0628\u0623\u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0627\u0644\u0639\u0644\u0648\u064a \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.&nbsp;\u062e\u0630 \u0646\u0638\u0631\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0645\u0627\u0645 \u0633\u062c\u0627\u062f\u062a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0625\u0628\u0642\u0627\u0621 \u0631\u0642\u0628\u062a\u0643 \u0637\u0648\u064a\u0644\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0639\u0627\u062f \u0643\u062a\u0641\u064a\u0643 \u0639\u0646 \u0623\u0630\u0646\u064a\u0643.&nbsp;\u0627\u062d\u062a\u0641\u0638 \u0628\u0648\u0632\u0646 \u0636\u0626\u064a\u0644 \u0623\u0648 \u0645\u0639\u062f\u0648\u0645 \u0628\u064a\u0646 \u064a\u062f\u064a\u0643 \u062d\u062a\u0649 \u064a\u0642\u0648\u0645 \u0638\u0647\u0631\u0643 \u0628\u0647\u0630\u0627 \u0627\u0644\u0639\u0645\u0644.&nbsp;\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0647\u0630\u0627 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u060c \u0644\u0643\u0646\u0647 \u0633\u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629.<\/li><li>\u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0627\u062e\u0641\u0636 \u062c\u0628\u0647\u062a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><\/ol>\n\n\n\n<p id=\"mntl-sc-block_2-0-14\">\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u062e\u0645\u0633 \u0645\u0631\u0627\u062a<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_2-0-15\">\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-6\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/7VK6zM1JE1ECJ4xFPWRyufaEYJI=\/5616x3744\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/mid-adult-woman-doing-child-s-pose-against-white-background-135382494-57143da75f9b588cc270ad58.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0628\u0627\u0644\u063a\u0629 \u062a\u0642\u0648\u0645 \u0628\u0639\u0645\u0644 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 \u0639\u0644\u0649 \u062e\u0644\u0641\u064a\u0629 \u0628\u064a\u0636\u0627\u0621\"\/><figcaption>Westend61 \/ \u062c\u064a\u062a\u064a \u0625\u064a\u0645\u0627\u062c\u064a\u0633<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-17\">\u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u062e\u064a\u0631 \u060c \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 \u060c \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.&nbsp;\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0628\u0631\u0627.<\/p>\n\n\n\n<ol class=\"wp-block-list\" id=\"mntl-sc-block_2-0-18\"><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0644\u0641\u0631\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0635\u062f\u0631 \u0639\u0646 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/li><li>\u062a\u062d\u0631\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0648\u0636\u0639 \u0645\u0646\u0636\u062f\u064a\u0629 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u0641\u0635\u0644 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0639\u0631\u0636 \u0633\u062c\u0627\u062f\u0643 \u0648\u0627\u062a\u0631\u0643 \u0628\u0637\u0646\u0643 \u064a\u0646\u0632\u0644 \u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li><\/ol>\n\n\n\n<p id=\"mntl-sc-block_2-0-19\">\u0627\u0633\u062a\u0631\u062d \u0647\u0646\u0627 \u0645\u0646 \u062e\u0645\u0633\u0629 \u0625\u0644\u0649 10 \u0623\u0646\u0641\u0627\u0633 \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639\u0629 \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0633\u0644\u0633\u0644 \u0628\u0623\u0643\u0645\u0644\u0647.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u0627\u0646\u064a \u0645\u0644\u0627\u064a\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u060c \u0645\u0645\u0627 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0639\u0627\u0642\u0629 \u0648\u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u062a\u062f\u0647\u0648\u0631 \u0646\u0648\u0639\u064a\u0629 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7612,"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":[60,17,59],"tags":[],"class_list":["post-7611","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-pilates","category-health","category-wellness"],"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\/7-best-yoga-poses-to-soothe-back-pain-06-1440x810-1.jpg","categories_details":[{"id":60,"name":"Yoga","count":17,"parent":0},{"id":17,"name":"Health","count":263,"parent":0},{"id":59,"name":"Wellness","count":80,"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":6215,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7611","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=7611"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7611\/revisions"}],"predecessor-version":[{"id":16972,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7611\/revisions\/16972"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/7612"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=7611"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=7611"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=7611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}