{"id":7614,"date":"2023-10-28T16:47:45","date_gmt":"2023-10-28T16:47:45","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7614"},"modified":"2023-10-28T16:47:46","modified_gmt":"2023-10-28T16:47:46","slug":"yoga-poses-for-every-part-of-your-body","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/yoga-poses-for-every-part-of-your-body\/","title":{"rendered":"\u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0634\u0643\u0644 \u0644\u0643\u0644 \u062c\u0632\u0621 \u0645\u0646 \u062c\u0633\u0645\u0643"},"content":{"rendered":"\n<p id=\"mntl-sc-block_1-0\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u062c\u0645\u0644 \u0645\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.&nbsp;\u0639\u0644\u0649 \u0639\u0643\u0633 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id=\"mntl-sc-block_2-0\">\u0623\u0631\u062c\u0644<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-2\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/nh4xiKf2eYlK-HZ_S_5NLCRCWmU=\/1500x1000\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/bigwarrior2-56aa40ee3df78cf772aece0e.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0641\u064a Warrior II - Virabhadrasana II\"\/><figcaption>&nbsp;\u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0646\u064a &#8211; \u0641\u064a\u0631\u0627\u0628\u0627\u062f\u0631\u0627\u0633\u0627\u0646\u0627 \u0627\u0644\u062b\u0627\u0646\u064a.&nbsp;\u0622\u0646 \u0628\u064a\u0632\u0631<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-2\">\u062a\u0639\u0645\u0644 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0623\u0643\u062b\u0631 \u0645\u0646 \u063a\u064a\u0631\u0647\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 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class=\"wp-block-heading\" id=\"mntl-sc-block_2-0-8\">\u0627\u0644\u0628\u0637\u0646<\/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\/YKPi3S5NHkhAK2tLFFh9enOMg08=\/1500x1044\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/boat-56aa41063df78cf772aed024.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0627\u0631\u0628 - \u0646\u0627\u0641\u0627\u0633\u0627\u0646\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0628\u0637\u0646\"\/><figcaption>&nbsp;\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0627\u0631\u0628 &#8211; \u0646\u0627\u0641\u0627\u0633\u0627\u0646\u0627.&nbsp;\u0622\u0646 \u0628\u064a\u0632\u0631<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-10\">\u0633\u062a\u0624\u062f\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0628\u0637\u0646\u0643 \u060c \u0648\u0647\u0648 \u0623\u062d\u062f \u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.&nbsp;\u062a\u062a\u0636\u0645\u0646 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0627\u0645\u062a\u0635\u0627\u0635 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_2-0-11\"><li><strong>\u0627\u0644\u0645\u0628\u062a\u062f\u0626<\/strong>&nbsp;: \u062a\u0645\u062f\u062f \u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637 \u060c \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u060c \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636 \u060c \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a<\/li><li><strong>\u0645\u062a\u0648\u0633\u0637<\/strong>&nbsp;: \u0648\u0636\u0639 \u0627\u0644\u0642\u0627\u0631\u0628 \u060c \u0648\u0636\u0639 \u0627\u0644\u063a\u0631\u0627\u0628 \u060c \u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u060c \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0623\u0633 \u060c \u0648\u0636\u0639 \u0627\u0644\u0645\u0642\u064a\u0627\u0633 \u060c \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/li><li><strong>\u0645\u062a\u0642\u062f\u0645<\/strong>&nbsp;: \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0631\u0627\u0639 \u060c \u062d\u0627\u0645\u0644 \u0627\u0644\u0633\u0627\u0639\u062f \u060c \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u060c \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u063a\u0631\u0627\u0628 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u060c \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u062b\u0627\u0644\u062b<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-6\">\u062a\u0633\u0644\u0633\u0644<\/h3>\n\n\n\n<p id=\"mntl-sc-block_2-0-13\">\u0625\u0644\u064a\u0643 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u0645\u062c\u062f\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646:<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_2-0-14\"><li>\u062a\u0634\u0643\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629: \u062a\u0645\u062f\u062f \u0627\u0644\u0628\u0642\u0631\u0629 \u060c \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u060c \u0648\u0627\u0646\u0634\u0642\u0627\u0642\u0627\u062a \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0639\u0627\u0644\u064a \u060c \u0648\u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0643\u0631\u0633\u064a \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0646\u0633\u0631 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0642\u0627\u0631\u0628<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_2-0-16\">\u0623\u0633\u0644\u062d\u0629<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-8\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/oEeVNmlm6kZaA7gXIMmPwauqeZA=\/1500x1125\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/onelegplank-56aa421f5f9b58b7d00359b7.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u0628\u0644\u0627\u0646\u0643 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0630\u0631\u0627\u0639\"\/><figcaption>&nbsp;\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0628\u0644\u0627\u0646\u0643. Adrianna Williams \/ Photodisc \/ Getty Images<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-18\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u0645\u0644 \u0641\u064a\u0647\u0627 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0639\u0638\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0630\u0631\u0627\u0639 \u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0641\u0639 \u0645\u0646 chaturanga \u0628\u0627\u0644\u0637\u0628\u0639.&nbsp;\u062a\u0634\u0645\u0644 \u0648\u0636\u0639\u064a\u0627\u062a \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0623\u0630\u0631\u0639 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_2-0-19\"><li><strong>\u0645\u0628\u062a\u062f\u0626<\/strong>&nbsp;: \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0623\u0633\u0641\u0644 \u060c \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u060c \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0645\u062f\u0639\u0648\u0645<\/li><li><strong>\u0645\u062a\u0648\u0633\u0637<\/strong>&nbsp;: \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u063a\u0631\u0627\u0628 \u060c \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0645 \u0628\u0623\u0631\u0628\u0639\u0629 \u0623\u0637\u0631\u0627\u0641 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u060c \u0648\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0623\u0639\u0644\u0649<\/li><li><strong>\u0645\u062a\u0642\u062f\u0645<\/strong>&nbsp;: \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u0631\u0627\u0639 \u060c \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u063a\u0631\u0627\u0628 \u0627\u0644\u0637\u0627\u0626\u0631 \u060c \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u063a\u0631\u0627\u0628 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0639\u062c\u0644\u0629<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-9\">\u062a\u0633\u0644\u0633\u0644<\/h3>\n\n\n\n<p id=\"mntl-sc-block_2-0-21\">\u062c\u0631\u0628 \u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u0630\u0631\u0627\u0639 \u0647\u0630\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_2-0-22\"><li>\u062a\u0634\u0643\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 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\u0644\u0648\u062d \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0641 \u060c \u0648\u064a\u0646\u062a\u0647\u064a \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0644\u0648\u062d<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_2-0-24\">\u0639\u0648\u062f\u0629<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-11\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/BcQrVdnDJzO1SQ-ZKfuhmmK3Lro=\/1500x1000\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/locust-56aa40fd3df78cf772aecf79.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0631\u0627\u062f - \u0634\u0644\u0628\u0627\u0633\u0627\u0646\u0627 \u0644\u0644\u0638\u0647\u0631\"\/><figcaption>&nbsp;\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0631\u0627\u062f &#8211; \u0634\u0644\u0628\u0627\u0633\u0627\u0646\u0627 \u0644\u0644\u0638\u0647\u0631.&nbsp;\u0622\u0646 \u0628\u064a\u0632\u0631<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-26\">\u0633\u062a\u0632\u064a\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.&nbsp;\u0644\u064a\u0633 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u0645\u0648\u062f \u062e\u0644\u0641\u064a \u0643\u0627\u0645\u0644 \u0644\u062a\u0642\u0648\u064a\u0629 \u0638\u0647\u0631\u0643 \u0648\u0645\u062f\u0651\u0647.&nbsp;\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0623\u064a\u0636\u064b\u0627.<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_2-0-27\"><li><strong>\u0645\u0628\u062a\u062f\u0626<\/strong>&nbsp;: \u0625\u0637\u0627\u0644\u0629 \u0642\u0637 \u0628\u0642\u0631\u0629 \u060c \u062c\u0633\u0631 \u0645\u062f\u0639\u0648\u0645 \u060c \u0643\u0648\u0628\u0631\u0627 \u060c \u0631\u0643\u0628\u062a\u064a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0642\u0646<\/li><li><strong>\u0645\u062a\u0648\u0633\u0637<\/strong>&nbsp;: \u0627\u0644\u062c\u0633\u0631 \u060c \u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0639\u0644\u0649 \u060c \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0627\u0644\u0639\u0643\u0633\u064a \u060c \u0627\u0644\u0642\u0648\u0633 \u060c \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0645\u0644 \u060c \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0631\u0627\u062f \u060c \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0627\u0642\u0635\u0629 \u0627\u0644\u0645\u0644\u0643\u064a\u0629<\/li><li><strong>\u0645\u062a\u0642\u062f\u0645<\/strong>&nbsp;: \u0639\u062c\u0644\u0629 \u060c \u0648\u0636\u0639\u064a\u0629 \u0635\u0627\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u060c \u0648\u0636\u0639\u064a\u0629 \u062d\u0648\u0631\u064a\u0629 \u0627\u0644\u0628\u062d\u0631 \u060c \u0648\u0636\u0639\u064a\u0629 \u062d\u0645\u0627\u0645\u0629 \u0627\u0644\u0645\u0644\u0643 \u0630\u0627\u062a \u0627\u0644\u0623\u0631\u062c\u0644 \u0627\u0644\u0648\u0627\u062d\u062f\u0629 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0639\u0642\u0631\u0628 \u060c \u0648\u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0628\u0631\u064a<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-12\">\u0627\u0644\u062a\u0633\u0644\u0633\u0644\u0627\u062a<\/h3>\n\n\n\n<p id=\"mntl-sc-block_2-0-29\">\u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0638\u0647\u0631\u0643:<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_2-0-30\"><li><strong><\/strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629&nbsp;<strong>\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/strong>&nbsp;: \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062d\u0648\u0636 \u060c \u0648\u062a\u0645\u062f\u062f \u0627\u0644\u0628\u0642\u0631\u0629 \u0627\u0644\u0642\u0637\u0629 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 \u060c \u0648\u0644\u0641 \u0627\u0644\u0643\u0631\u0633\u064a<\/li><li>Y&nbsp;<strong>\u0623\u063a \u064a\u0637\u0631\u062d \u0644\u0645\u0646\u0639 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/strong>&nbsp;: \u062a\u0645\u062a\u062f \u0627\u0644\u0642\u0637 \u0627\u0644\u0628\u0642\u0631\u060c \u0648\u0627\u0644\u0647\u0628\u0648\u0637 \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647 \u0643\u0644\u0628\u060c \u0643\u0648\u0628\u0631\u0627 \u062a\u0634\u0643\u0644\u060c \u0644\u062a\u0634\u0643\u0644 \u0627\u0644\u0637\u0641\u0644<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_2-0-32\">\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-14\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/B-mHQTe1FvPS1E-PQF0AJ6lutkE=\/1500x951\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/janusirsasana-56aa41105f9b58b7d003430c.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0641\u064a Janu Sirsasana - \u062a\u0645\u062f\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\"\/><figcaption>&nbsp;\u062c\u0627\u0646\u0648 \u0633\u064a\u0631\u0633\u0627\u0633\u0627\u0646\u0627.&nbsp;\u0622\u0646 \u0628\u064a\u0632\u0631<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-34\">\u0633\u062a\u0624\u062f\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.&nbsp;\u062a\u0639\u062a\u0628\u0631 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_2-0-35\"><li><strong>\u0627\u0644\u0645\u0628\u062a\u062f\u0626<\/strong>&nbsp;: \u0648\u0636\u0639 \u0625\u0635\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0643\u0628\u064a\u0631 \u0645\u0627\u0626\u0644\u064b\u0627 \u060c \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0633\u0639 \u0627\u0644\u0623\u0631\u062c\u0644 \u060c \u0648\u0627\u0644\u0643\u0644\u0628 \u0627\u0644\u0645\u062a\u062c\u0647 \u0644\u0623\u0633\u0641\u0644 \u060c \u0648\u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u060c \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0627\u0644\u0637\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0633\u0639 \u0627\u0644\u0623\u0631\u062c\u0644 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0647\u0631\u0645 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0645\u062b\u0644\u062b<\/li><li><strong>\u0645\u062a\u0648\u0633\u0637<\/strong>&nbsp;: \u0648\u0636\u0639 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631 \u060c \u0644\u0648\u062d \u062c\u0627\u0646\u0628\u064a \u0643\u0627\u0645\u0644 \u060c \u0645\u062b\u0644\u062b \u062f\u0648\u0627\u0631 \u060c \u0648\u0636\u0639 \u0645\u0627\u0644\u0643 \u0627\u0644\u062d\u0632\u064a\u0646 \u060c \u0637\u0627\u0626\u0631 \u0627\u0644\u062c\u0646\u0629 \u060c \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u062f \u060c \u0641\u064a\u0634\u0646\u0648 \u0627\u0644\u0646\u0627\u0626\u0645 \u060c \u0648\u0636\u0639 \u0625\u0635\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0643\u0628\u064a\u0631<\/li><li><strong>\u0645\u062a\u0642\u062f\u0645<\/strong>&nbsp;: \u0627\u0644\u0627\u0646\u0642\u0633\u0627\u0645\u0627\u062a \u0627\u0644\u062f\u0627\u0626\u0645\u0629 \u060c \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u060c \u0627\u0644\u0639\u0627\u0631\u0636\u0629 \u0627\u0644\u062f\u0648\u0627\u0631\u0629<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-15\">\u062a\u0633\u0644\u0633\u0644<\/h3>\n\n\n\n<p id=\"mntl-sc-block_2-0-37\">\u062a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"mntl-sc-block_2-0-38\"><li><strong>\u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/strong>&nbsp;: \u0648\u0636\u0639 \u0625\u0635\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0643\u0628\u064a\u0631 \u0627\u0644\u0645\u0627\u0626\u0644 \u060c \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u0645\u062b\u0644\u062b \u060c \u0648\u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0633\u0639 \u0627\u0644\u0623\u0631\u062c\u0644 \u060c \u0648\u0639\u064a\u0646 \u0627\u0644\u0625\u0628\u0631\u0629 \u060c \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0625\u0633\u0643\u0627\u0641\u064a \u060c \u0648\u0627\u0644\u062d\u0645\u0627\u0645 \u060c \u0648\u0627\u0644\u0646\u0633\u0631 \u060c \u0648\u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0631 \u060c \u0648\u0648\u0636\u0639 \u0648\u062c\u0647 \u0627\u0644\u0628\u0642\u0631\u0629<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mntl-sc-block_2-0-40\">\u0627\u0644\u0641\u062e\u0630\u064a\u0646<\/h2>\n\n\n\n<figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-17\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/wvsW50W8Yabi-Jud_Kq5b7dSABU=\/1500x1101\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/bigeagle-56aa410e3df78cf772aed0de.jpg\" alt=\"\u0627\u0645\u0631\u0623\u0629 \u0641\u064a Eagle Pose - Garudasana \u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0648\u0631\u0643\"\/><figcaption>&nbsp;\u0625\u064a\u062c\u0644 \u0628\u0648\u0632 &#8211; \u062c\u0627\u0631\u0648\u062f\u0627\u0633\u0627\u0646\u0627.&nbsp;\u00a9 \u0622\u0646 \u0628\u064a\u0632\u0631<\/figcaption><\/figure>\n\n\n\n<p id=\"mntl-sc-block_2-0-42\">\u0637\u0631\u064a\u0642\u0629 \u062c\u062f\u064a\u062f\u0629 \u0644\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u062a\u0645\u062f\u062f \u0627\u0644\u0648\u0631\u0643 \u0644\u0627 \u062a\u0634\u0645\u0644 \u0641\u0642\u0637 \u0641\u062a\u0627\u062d\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u0637\u0631\u062d \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0645\u062f\u064a\u062f \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636 \u0628\u0623\u0643\u0645\u0644\u0647\u0627.&nbsp;\u062a\u0634\u0645\u0644 \u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 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