{"id":8719,"date":"2023-12-19T01:09:49","date_gmt":"2023-12-19T01:09:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8719"},"modified":"2023-12-19T01:09:56","modified_gmt":"2023-12-19T01:09:56","slug":"best-yoga-poses-for-weight-loss","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/best-yoga-poses-for-weight-loss\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u064a\u0637\u0631\u062d \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"<\/p>\n<h2><strong>\u0645\u0642\u062f\u0645\u0629<\/strong><\/h2>\n<h3><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646<\/strong><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2013\/08\/35-24-Best-Yoga-Poses-To-Lose-Weight-Quickly-And-Easily_452500954.jpg\" alt=\"\" \/><\/figure>\n<p>\u0645\u0646 \u0628\u064a\u0646 \u0643\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0643\u0645 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0647\u0648 \u0627\u0644\u0623\u0643\u062b\u0631 \u0639\u0646\u0627\u062f\u0627 \u0644\u0625\u0644\u0642\u0627\u0621. \u062f\u0639\u0648\u0646\u0627 \u0646\u0644\u062c\u0623 \u0625\u0644\u0649 \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0647\u0646\u062f\u064a\u0629 \u0627\u0644\u0642\u062f\u064a\u0645\u0629\u060c \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0648\u0627\u0644\u062a\u0623\u0645\u0644\u060c \u0645\u0646 \u0623\u062c\u0644 \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629. \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 asanas \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0645\u0633\u0639\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0633\u0641\u0643 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646. \u062f\u0639\u0648\u0646\u0627 \u0646\u0646\u0638\u0631 \u0641\u064a \u0647\u0630\u0647 asanas \u0648\u0627\u062d\u062f\u0627 \u062a\u0644\u0648 \u0627\u0644\u0622\u062e\u0631 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u064a\u0647\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0637\u0646 \u0645\u0633\u0637\u062d\u0629.<\/p>\n<h2>1.\u00a0<strong>\u062a\u0627\u0631\u0627\u0633\u0627\u0646\u0627:<\/strong><\/h2>\n<p>\u062a\u0627\u0631\u0627\u0633\u0627\u0646\u0627\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u062a\u0627\u062f\u0627\u0633\u0627\u0646\u0627\u060c \u0647\u0648 \u062a\u0634\u0643\u0644 \u0634\u062c\u0631\u0629 \u0627\u0644\u0646\u062e\u064a\u0644 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a \u0645\u062b\u0644 \u0634\u062c\u0631\u0629 \u0627\u0644\u0646\u062e\u064a\u0644. \u0645\u0648\u0627\u0642\u0641 \u0627\u0644\u064a\u0648\u063a\u0627 \u0634\u0639\u0628\u064a\u0629 \u0645\u062b\u0644 \u0645\u0646\u0636\u062f\u0629\u060c \u0645\u0646\u0636\u062f\u0629\u060c \u0648\u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0643\u0644\u0647\u0627 \u062c\u0632\u0621 \u0645\u0646 \u0647\u0630\u0627 asana. \u0647\u0630\u0647 \u062a\u0634\u0643\u0644 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0642\u0631\u0627\u0621\u0629 \u062c\u0633\u0645\u0643 \u0644sanas \u0627\u0644\u0642\u0627\u062f\u0645\u0629.<\/p>\n<h4><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/strong><\/h4>\n<p>&#8211; \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639\u0627 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/p>\n<p>\u2013 \u062a\u0645\u062a\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u0645\u0639 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0627\u0644\u0646\u062e\u064a\u0644 \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u062f\u0627\u062e\u0644.<\/p>\n<p>\u2013 \u0631\u0641\u0639 \u0643\u0639\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u0644\u0633\u0645\u0627\u062d \u0644\u0646\u0641\u0633\u0643 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643. \u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u2013 \u0627\u0644\u0639\u0648\u062f\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062c\u0644\u0628 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u0648\u0644\u0627\u064b \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641\u0643 \u0627\u0644\u0623\u0648\u0644\u064a.<\/p>\n<h3><strong>\u0627\u0644\u0642\u064a\u0648\u062f<\/strong>: \u0647\u0630\u0627 asana \u0644\u064a\u0633\u062a \u0645\u0644\u0627\u0626\u0645\u0629 \u0644\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062f\u0648\u0627\u0631.<\/h3>\n<h3><strong>2 &#8211;<\/strong>\u00a0<strong>\u0643\u0648\u0646\u0627\u0633\u0627\u0646\u0627 2:<\/strong><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/yogaholism.com\/wp-content\/uploads\/2019\/08\/Konasana.jpg\" alt=\"\" \/><\/figure>\n<p>\u0643\u0648\u0646\u0627\u0633\u0627\u0646\u0627 \u0647\u0648 \u0632\u0627\u0648\u064a\u0629 \u062a\u0634\u0643\u0644 \u0627\u0644\u062a\u064a \u0644\u062f\u064a\u0647\u0627 2 \u0627\u0644\u0645\u062a\u063a\u064a\u0631\u0627\u062a. \u064a\u0645\u0627\u0631\u0633 \u0647\u0630\u0627 asana \u0644\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0644\u062a\u0633\u0647\u064a\u0644 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u064a\u062a\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u062f\u064a\u0644 \u0627\u0644\u062b\u0627\u0646\u064a \u0645\u0646 \u0647\u0630\u0627 asana. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631\u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0640 asana \u064a\u062d\u0633\u0646 \u0623\u064a\u0636\u064b\u0627 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a.<\/p>\n<h4><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/strong><\/h4>\n<p>&#8211; \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0639 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636. \u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0630\u0642\u0646\u0643 \u0645\u0631\u0633\u0648\u0645\u0629.<\/p>\n<p>\u2013 \u062a\u0646\u0641\u0633 \u0641\u064a \u0648\u062b\u0646\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646, \u0641\u0648\u0642 \u0627\u0644\u062e\u0635\u0631.<\/p>\n<p>\u2013 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u062d\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0631\u0623\u0633\u0643.<\/p>\n<p>\u2013 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0623\u0633\u0643, \u0627\u0644\u0639\u0646\u0642, \u0648\u0627\u0644\u0635\u062f\u0631, \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u2013 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u062a\u0645\u0644 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0641\u064a \u063a\u0636\u0648\u0646 3 \u062b\u0648\u0627\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0633\u062a\u0646\u0634\u0627\u0642\u0647 \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 6 \u062b\u0648\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<h3><strong>\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \/ \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong><\/h3>\n<h3>\u0645\u0642\u062f\u0645\u0629<\/h3>\n<h3>\u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0647\u0648\u0646<\/h3>\n<p>\u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u062a\u0642\u0644\u064a\u0644 \u0648\u0632\u0646\u0643 \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a. \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u064a \u062a\u0634\u0643\u0644 \u0639\u0627\u062f\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0635\u0639\u0628\u0629 \u0641\u064a \u0631\u062d\u0644\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0647\u064a \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0642\u0636\u064a\u0647\u0627 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0642\u064a\u0648\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0635\u0627\u0631\u0645\u0629 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0643\u0644 \u0634\u064a\u0621 \u0639\u0628\u062b\u0627 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0641\u062e\u0630. \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0646\u0641\u062f \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630\u060c \u0648\u0646\u062d\u0646 \u0646\u0648\u0635\u064a \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u064a\u0648\u063a\u0627. \u062f\u0639\u0648\u0646\u0627 \u0646\u0646\u0638\u0631 \u0625\u0644\u0649 \u0628\u0639\u0636 asanas \u062b\u0628\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u0644\u0642\u0627\u0621 \u0639\u0646\u064a\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<h3>1- \u0645\u0627\u0646\u062f\u0648\u0643\u0627\u0633\u0627\u0646\u0627:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthunbox.com\/wp-content\/uploads\/2019\/02\/optimized-rdt6.jpg\" alt=\"\" \/><\/figure>\n<p>\u0645\u0627\u0646\u062f\u0648\u0643\u0627\u0633\u0627\u0646\u0627\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0636\u0641\u062f\u0639\u060c \u064a\u0645\u0627\u0631\u0633 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0642\u0636\u0627\u064a\u0627 \u063a\u0627\u0632 \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u062d\u0631\u0642 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u062a\u0628\u062f\u0623 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0634\u0643\u0644 vajrasana.<\/p>\n<p>\u2022 \u062c\u0648\u0644\u0629 \u0627\u0644\u0642\u0628\u0636\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u062f\u0627\u062e\u0644 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0633\u0631\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0639 \u0627\u0644\u0642\u0628\u0636\u0627\u062a \u0627\u0644\u062e\u0627\u0635 \u0645\u062f\u0648\u0631\u0629.<\/p>\n<p>\u2022 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u064a\u0646\u062d\u0646\u064a \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0628\u0628\u0637\u0621 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0644\u0644\u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/p>\n<p>\u2022 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643 \u062a\u062d\u062f\u0642 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u062a\u0645\u0633\u0643 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u2022 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u0643 \u0627\u0644\u0623\u0648\u0644\u064a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u062d\u0636\u0627\u0631 \u0635\u062f\u0631\u0643 \u0645\u0646 \u0627\u0644\u0641\u062e\u0630.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u0642\u0631\u0635\u060c \u0623\u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0641\u0642\u0627\u0631 \u0627\u0644\u062e\u0634\u0628\u060c \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0647\u0630\u0627 asana.<\/p>\n<h3>2- \u0634\u0644\u0628\u0647\u0627\u0633\u0627\u0646\u0629:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thehealthsite.com\/wp-content\/uploads\/2014\/06\/shalabhasana.jpg\" alt=\"\" \/><\/figure>\n<p>\u0623\u0645\u0627 \u0627\u0644\u0634\u0644\u0627\u0628\u0633\u0627\u0646\u0629\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u0627\u064b \u0628\u0627\u0633\u0645 \u0627\u0644\u062c\u0631\u0627\u062f\u060c \u0641\u064a\u0645\u0627\u0631\u0633 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u062d\u0648\u0644 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0628\u0637\u0646. \u0628\u0639\u0636 \u0645\u0646 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 asana \u062a\u0634\u0645\u0644 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0639\u062f\u062a\u0643 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629.<\/p>\n<p>\u2022 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0633\u0627\u0642\u064a\u0643 \u0648\u0643\u0639\u0628\u0643 \u0645\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 (\u0627\u0644\u0646\u062e\u064a\u0644 \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u0623\u0631\u0636 \u0648\u0648\u0636\u0639\u0647\u0627 \u062a\u062d\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643).<\/p>\n<p>\u2022 \u0635\u062f\u0631\u0643 \u0648\u062c\u0628\u0647\u062a\u0643 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u0631\u0641\u0639 \u0630\u0642\u0646\u0643 \u0644\u0648\u0636\u0639\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642\u060c \u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0639\u0627\u0644\u064a\u0627\u064b \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0625\u0628\u0642\u0627\u0621 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0645\u0636\u063a\u0648\u0637\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u0639\u0642\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u060c \u0648\u062c\u0644\u0628 \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641\u0643 \u0627\u0644\u0623\u0648\u0644\u064a.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0634\u0631\u0648\u0637 \u0627\u0644\u062a\u0627\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 asana &#8211;<\/p>\n<p>\u0627\u0644\u0631\u0628\u0648<\/p>\n<p>\u2022 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/p>\n<p>\u2022 \u0627\u0644\u0633\u0644 \u0627\u0644\u0645\u0639\u0648\u064a<\/p>\n<p>\u2022 \u0627\u0644\u0642\u0631\u062d\u0629 \u0627\u0644\u0647\u0636\u0645\u064a\u0629<\/p>\n<p>\u2022 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628<\/p>\n<p>\u2022 \u0636\u0639\u0641 \u0627\u0644\u0631\u0626\u062a\u064a\u0646.<\/p>\n<h3>3. \u0647\u0644\u0633\u0627\u0646\u0629:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-06\/yoga_625x350_81465802062.jpg\" alt=\"\" \/><\/figure>\n<p>\u0623\u0645\u0627 \u0647\u0644\u0644\u0627\u0633\u0627\u0646\u0627\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u0627\u064b \u0628\u0627\u0633\u0645 \u0627\u0644\u0645\u062d\u0631\u0627\u062b\u060c \u0641\u064a\u0645\u0627\u0631\u0633 \u0644\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0642\u0636\u0627\u064a\u0627 \u0645\u062b\u0644 \u0639\u0633\u0631 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0625\u0645\u0633\u0627\u0643. \u0625\u0646\u0647\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0638\u0647\u0631\u0643 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0648\u064a\u0642\u062a\u0631\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u064a\u062c\u062f\u0648\u0646 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u0646\u0645\u0648 \u0637\u0648\u064a\u0644 \u0627\u0644\u0642\u0627\u0645\u0629 \u0648\u0641\u0642\u0627 \u0644\u0639\u0645\u0631\u0647\u0645.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u0627 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u0643.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u0648\u062a\u0628\u0627\u0637\u0624 \u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0628\u0639\u0646\u0627\u064a\u0629 \u0644\u0631\u0633\u0645 \u0632\u0648\u0627\u064a\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 30o\u060c 60o\u060c \u0648\u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641 90o \u0628\u064a\u0646\u0645\u0627 \u0633\u0627\u0642\u064a\u0643 \u0627\u0644\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a \u0648\u0627\u0644\u0631\u0623\u0633\u064a.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u0627\u0631\u0641\u0639 \u0634\u0627\u062d\u0646\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643 \u0639\u0628\u0631 \u0631\u0623\u0633\u0643 \u062d\u062a\u0649 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062b\u0648\u0627\u0646\u064d \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0636\u063a\u0648\u0637\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u0644\u0644\u0627\u0641\u0631\u0627\u062c \u0639\u0646\u060c \u0648\u0625\u0632\u0627\u0644\u0629 \u0630\u0631\u0627\u0639\u064a\u0643\u060c \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 90o \u062a\u062c\u0644\u0628 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0645\u0648\u0642\u0641\u0643 \u0627\u0644\u0623\u0648\u0644\u064a.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u0642\u0631\u0635\u060c \u0641\u062a\u0642\u060c \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u062a\u0635\u0644\u0628 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0641\u0642\u0627\u0631 \u0627\u0644\u0639\u0646\u0642\u064a\u060c \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0647\u0630\u0627 asana.<\/p>\n<h3>4- \u0628\u0627\u0631\u0633\u0641\u0627\u0643\u0648\u0646\u0627\u0646\u0627:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/D9sFz92xTKsxNdx87r5O7HYMWss=\/3000x2000\/filters:fill(FFDB5D,1)\/extendedsideangle-5c5b575e46e0fb0001849b63.jpg\" alt=\"\" \/><\/figure>\n<p>Parsvakonasana \u0647\u064a \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0645\u0648\u0633\u0639\u0629 \u062a\u0634\u0643\u0644 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0644\u0643 \u0644\u062a\u0645\u062a\u062f \u062c\u0633\u0645\u0643 \u0627\u0644\u062d\u0642 \u0645\u0646 \u0643\u0639\u0628 \u0625\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639\u0643. \u062a\u0645 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0647\u0630\u0627 asana \u0644\u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0645\u0639 \u0642\u0636\u0627\u064a\u0627 \u0645\u062b\u0644 \u0627\u0644\u0625\u0645\u0633\u0627\u0643, \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0627\u0644\u062d\u064a\u0636, \u0627\u0644\u0639\u0642\u0645, \u0639\u0631\u0642 \u0627\u0644\u0646\u0633\u0627, \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645, \u0648\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0623\u0648\u0644\u0627\u060c \u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u062a\u0634\u0643\u0644 \u0627\u0644\u062c\u0628\u0644 \u0648\u0645\u0639 \u0627\u0644\u0632\u0641\u064a\u0631 \u062a\u062d\u0631\u0643 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u0622\u062e\u0631 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u062c\u0648\u0629 3 \u0623\u0642\u062f\u0627\u0645.<\/p>\n<p>\u2022 \u0642\u0645 \u0628\u0627\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0644\u0643\u0646 \u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u062d\u0627\u0630\u0627\u0629 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0643\u0639\u0628.<\/p>\n<p>\u2022 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u062d\u0642 \u0628\u064a\u0646 \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0643\u0627\u062d\u0644.<\/p>\n<p>\u2022 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647\u060c \u0642\u0645 \u0628\u062e\u0641\u0636 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u0643\u0641\u0643.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u062a\u0645\u062a\u062f \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0635\u0639\u0648\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0648\u0646\u0646\u0638\u0631 \u0641\u064a \u0623\u0635\u0627\u0628\u0639 \u064a\u062f\u0643 \u0645\u0645\u062f\u0648\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a.<\/p>\n<p>\u2022 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u2022 \u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0645\u0639 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0639\u0631\u0642 \u0627\u0644\u0646\u0633\u0627, \u0627\u062e\u062a\u0644\u0627\u0641 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645, \u0635\u062f\u0627\u0639, \u0648\u0627\u0644\u0623\u0631\u0642, \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0647\u0630\u0627 asana.<\/p>\n<h3>5- \u0633\u0648\u0628\u062a\u0627 \u0628\u0627\u062f\u0627\u0646\u063a\u0648\u0633\u062a\u0627\u0633\u0627\u0646\u0627:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.yogajournal.com\/wp-content\/uploads\/sites\/17\/2017\/09\/hamstring-stretch-amy-with-band.jpg\" alt=\"\" \/><\/figure>\n<p>\u0633\u0648\u0628\u062a\u0627 Padangusthasana\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u062a\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u0629\u060c \u0648\u062a\u0645\u0627\u0631\u0633 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644. \u0647\u0630\u0627 asana \u064a\u0648\u0641\u0631 \u0627\u0645\u062a\u062f\u0627\u062f\u0627 \u0643\u0628\u064a\u0631\u0627 \u0644\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0627\u0644\u0639\u062c\u0648\u0644\u060c \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0641\u064a \u062d\u064a\u0646 \u062a\u0639\u0632\u064a\u0632 \u0638\u0647\u0631\u0643.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0633\u062d\u0628 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0645\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n<p>\u2022 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0633\u062d\u0628\u062a\u060c \u0639\u0646\u0627\u0642 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u062d\u0644\u0642\u0629 \u062d\u0632\u0627\u0645 \u0641\u064a \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0642\u062f\u0645.<\/p>\n<p>\u2022 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u062d\u062a\u0649 \u0627\u0644\u0633\u0642\u0641 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u064a\u0634 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u064a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u0641\u0644\u064a\u0643\u0633 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0645\u0648\u0633\u0639\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0646\u0642\u0637\u0629 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0623\u0646 \u0627\u0644\u0642\u062f\u0645.<\/p>\n<p>\u2022 \u0623\u0645\u0633\u0643 \u0627\u0644\u0633\u0627\u0642 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0648\u0643\u0631\u0631 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0635\u0627\u0628\u0629 \u0641\u064a \u0627\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0627\u0644\u0643\u062a\u0641 \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0647\u0630\u0627 asana. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0623\u064a\u0636\u0627 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0646\u0641\u0633\u0647\u0645 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 asana.<\/p>\n<h3>6. \u0623\u0648\u0634\u062a\u0631\u0627\u0633\u0627\u0646\u0627:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/jpeg;base64,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alt=\"\" \/><\/figure>\n<p>\u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0623\u0648\u0634\u062a\u0631\u0627\u0633\u0627\u0646\u0627\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u062a\u0634\u0643\u0644 \u0627\u0644\u062c\u0645\u0644\u060c \u062a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u0639\u0638\u064a\u0645\u0629 \u0641\u064a \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0638\u0647\u0631 \u0645\u0646\u062d\u0646\u064a. \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u062f\u062f \u0627\u0644\u0635\u0645\u0627\u0621 \u0648\u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u0627 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u062a\u0628\u062f\u0623 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0634\u0643\u0644 vajrasana.<\/p>\n<p>\u2022 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u064a\u0646\u0645\u0627 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621.<\/p>\n<p>\u2022 \u062b\u0646\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0648\u0639\u0642\u062f \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f\u064a\u0646.<\/p>\n<p>\u2022 \u062b\u0646\u064a \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0648\u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u2022 \u0644\u0625\u0637\u0644\u0627\u0642 \u0633\u0631\u0627\u062d\u060c \u0648\u0627\u062a\u062e\u0627\u0630 \u064a\u062f\u064a\u0643 \u0642\u0628\u0627\u0644\u0629 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u062c\u0644\u0628 \u0631\u0623\u0633\u0643\u060c \u0648\u0628\u0642\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u062a\u0634\u0643\u0644 vajrasana.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062f\u0648\u0627\u0631\u060c \u0641\u062a\u0642\u060c \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0623\u0648 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 asana.<\/p>\n<h3>7 &#8211; \u0641\u064a\u0627\u063a\u0631\u0627\u0632\u0627\u0646\u0627:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.gaia.com\/wp-content\/uploads\/TigerPose_StephSchwartz-768x432.jpg\" alt=\"\" \/><\/figure>\n<p>Vyaghrasana\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u062a\u0634\u0643\u0644 \u0627\u0644\u0646\u0645\u0631\u060c \u0647\u0648 \u0641\u0639\u0627\u0644 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0641\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646, \u062e\u0627\u0635\u0629 \u0644\u0641\u0639\u0627\u0644\u064a\u062a\u0647\u0627 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u062a\u0628\u062f\u0623 \u0628\u0627\u0641\u062a\u0631\u0627\u0636 \u0627\u0644\u0642\u0637 \u062a\u0645\u062a\u062f \u062a\u0634\u0643\u0644.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u0628\u0628\u0637\u0621 \u0631\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0627\u0632\u0645\u0629. \u0623\u062d\u0636\u0631 \u0642\u062f\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0631\u0623\u0633\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/p>\n<p>\u2022 \u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0644\u0644\u0646\u0638\u0631 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n<p>\u2022 \u0639\u0642\u062f \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644\u060c \u0648\u062c\u0644\u0628 \u0628\u0628\u0637\u0621 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u0633\u0641\u0644 \u062a\u062d\u062a \u0627\u0644\u0648\u0631\u0643 \u0648\u0646\u062d\u0648 \u0627\u0644\u0623\u0646\u0641.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0630 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0639\u0642\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u2022 \u0643\u0631\u0631 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0647\u0630\u0627 asana. \u0623\u064a\u0636\u0627\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u0642\u0631\u0635\u060c \u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0623\u0648 \u0627\u0644\u0645\u0639\u0635\u0645 \u0636\u0639\u064a\u0641\u0629\u060c \u0648\u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 asana.<\/p>\n<h3>8- \u0628\u0627\u0631\u064a\u0641\u0631\u062a\u0627 \u062a\u0631\u064a\u0643\u0648\u0646\u0627\u0633\u0627\u0646\u0627:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/missyogafit.com\/wp-content\/uploads\/2018\/12\/extended-side-angle-pose-2-1140x761.jpg\" alt=\"\" \/><\/figure>\n<p>Parivrtta Trikonasana\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0645\u062b\u0644\u062b \u0627\u0644\u062f\u0627\u0626\u0631 \u062a\u0634\u0643\u0644\u060c \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0635\u0644\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0648\u064a\u062e\u0641\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u064a\u062e\u0644\u0635\u0643 \u0645\u0646 \u0627\u0644\u0625\u0645\u0633\u0627\u0643.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u062a\u0627\u062f\u0627\u0633\u0627\u0646\u0627 \u062a\u0634\u0643\u0644 \u0648\u062a\u062d\u0631\u064a\u0643 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u064a\u062f\u0627 \u0644\u0627\u0633\u062a\u064a\u0639\u0627\u0628 \u0641\u062c\u0648\u0629 \u0645\u0646 3 \u0623\u0642\u062f\u0627\u0645 \u0628\u064a\u0646\u0647\u0645\u0627.<\/p>\n<p>\u2022 \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a\u0643 \u0644\u0623\u0633\u0641\u0644.<\/p>\n<p>\u2022 \u0642\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 30o \u0648\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 90o \u0648\u0644\u0643\u0646 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u0644\u0627 \u0627\u0644\u0643\u0639\u0628\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629.<\/p>\n<p>\u2022 \u062b\u0646\u064a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u064a\u0645\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0644\u0643\u0627\u062d\u0644.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u0628\u062f\u0648\u0631\u0647 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u0648\u062c\u0644\u0628 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0645\u0633 \u0627\u0644\u0643\u0644\u0645\u0629.<\/p>\n<p>\u2022 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0648\u062a\u0643\u0631\u0627\u0631 \u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621 \u0645\u0639 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0627\u0644\u0625\u0633\u0647\u0627\u0644\u060c \u0648\u0627\u0644\u0635\u062f\u0627\u0639 \/ \u0627\u0644\u0635\u062f\u0627\u0639 \u0627\u0644\u0646\u0635\u0641\u064a\u060c \u0623\u0648 \u0627\u0644\u0623\u0631\u0642\u060c \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0647\u0630\u0627 asana.<\/p>\n<h3>9 &#8211; \u0641\u064a\u0631\u0627\u0628\u0647\u0627\u062f\u0631\u0627\u0633\u0627\u0646\u0627 1:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.ekhartyoga.com\/media\/images\/articles\/content\/Warrior-1-Pose-Virabhadrasana-1-Ekhart-Yoga.jpg\" alt=\"\" \/><\/figure>\n<p>Virabhadrasana 1\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u062a\u0634\u0643\u0644 1\u060c \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u064a\u0637\u0631\u062d \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633 \u0644\u0625\u062f\u0627\u0631\u0629 \u0639\u0631\u0642 \u0627\u0644\u0646\u0633\u0627.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u0627\u0644\u062c\u0628\u0644 \u0648\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u062d\u0631\u0643 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u064a\u062f\u0627\u064b \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u062c\u0648\u0629 3 \u0623\u0642\u062f\u0627\u0645 \u0628\u064a\u0646\u0647\u0645\u0627.<\/p>\n<p>\u2022 \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0626\u0647\u0627 \u0645\u062a\u0648\u0627\u0632\u064a\u0629 \u0645\u0639 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u062a\u0639\u0627\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u0642\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 45o \u0648\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 90o \u0648\u0644\u0643\u0646 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0643\u0644\u0627 \u0627\u0644\u0643\u0639\u0628\u064a\u0646 \u0641\u064a \u0645\u062d\u0627\u0630\u0627\u0629.<\/p>\n<p>\u2022 \u0628\u062f\u0648\u0631\u0647 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u0641\u064a \u062d\u064a\u0646 \u062a\u0631\u0628\u064a\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u062d\u0644.<\/p>\n<p>\u2022 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0641\u064a \u062d\u064a\u0646 \u0633\u062d\u0628 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u062a\u0645\u062a\u062f \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0648\u0639\u0642\u062f \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u2022 \u0643\u0631\u0631 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u0642\u0636\u0627\u064a\u0627 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0642\u0628\u0629\u060c \u0648\u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 asana.<\/p>\n<h3>10- \u0641\u064a\u0631\u0627\u0628\u0647\u0627\u062f\u0631\u0627\u0633\u0627\u0646\u0627 3:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.ekhartyoga.com\/media\/images\/articles\/content\/Warrior-3-pose-variation-Esther-Ekhart-Yoga.jpg\" alt=\"\" \/><\/figure>\n<p>Virabhadrasana 3 \u0647\u0648 \u062a\u0634\u0643\u0644 \u0645\u0646 \u0627\u0644\u0645\u062d\u0627\u0631\u0628 \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u0644\u0647\u062c\u0629 \u0627\u0644\u0628\u0637\u0646. \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0623\u064a\u0636\u0627 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u0644\u0645\u0648\u0642\u0641 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0633\u0627\u0642\u064a\u0643 \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0645\u0639 \u0641\u062c\u0648\u0629 4 \u0623\u0642\u062f\u0627\u0645 \u0628\u064a\u0646\u0647\u0645\u0627. \u0642\u062f\u0645 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n<p>\u2022 \u062b\u0646\u064a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/p>\n<p>\u2022 \u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u062d\u062a\u0649 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0643\u0639\u0628 \u0641\u064a \u0645\u062d\u0627\u0630\u0627\u0629.<\/p>\n<p>\u2022 \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u062a\u0648\u0627\u0632\u064a \u0645\u0639 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f\u0647\u0645\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/p>\n<p>\u2022 \u0639\u0642\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u060c \u0648\u062a\u0633\u0642\u0637 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0623\u062b\u0627\u0631 \u0644\u0627\u0637\u0644\u0627\u0642 \u0633\u0631\u0627\u062d.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0643\u062a\u0641 \u0623\u0648 \u0627\u0644\u0631\u0642\u0628\u0629\u060c \u0648\u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0647\u0630\u0627 asana.<\/p>\n<h3>11- \u0623\u0631\u062f\u0647\u0627 \u0634\u0627\u0646\u062f\u0631\u0627\u0633\u0627\u0646\u0627:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/a\/a6\/Ardha_Chandrasana.jpg\" alt=\"\" \/><\/figure>\n<p>Ardha Chandrasana, \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u062a\u0634\u0643\u0644 \u0646\u0635\u0641 \u0627\u0644\u0642\u0645\u0631, \u064a\u0645\u0627\u0631\u0633 \u0639\u0644\u0649 \u0627\u0634\u062a\u0642\u0627\u0642 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0625\u063a\u0627\u062b\u0629 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631, \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645, \u0627\u0644\u0625\u0645\u0633\u0627\u0643, \u0639\u0631\u0642 \u0627\u0644\u0646\u0633\u0627, \u0623\u0644\u0645 \u0627\u0644\u062d\u064a\u0636, \u0648\u0627\u0644\u0642\u0644\u0642, \u0645\u0646 \u0628\u064a\u0646 \u0623\u0645\u0648\u0631 \u0623\u062e\u0631\u0649.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0628\u062f\u0623 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u062b\u0644\u062b \u0627\u0644\u0645\u0645\u062a\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646 \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u0645 \u0648\u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0623\u064a\u0633\u0631.<\/p>\n<p>\u2022 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u062c\u0644\u0628 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u0627\u0644\u0622\u0646\u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0645\u062a\u0648\u0627\u0632\u064a\u0629 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<p>\u2022 \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a\u060c \u0648\u0636\u0645\u0627\u0646 \u0623\u0646 \u0643\u0644\u0627 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0639\u0627 \u062a\u0634\u0643\u0644 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645.<\/p>\n<p>\u2022 \u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0627\u0644\u0645\u0645\u062a\u062f\u0629 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0623\u064a \u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0627\u0644\u0648\u0631\u0643 \u0623\u0648 \u0627\u0644\u0643\u062a\u0641 \u0623\u0648 \u0627\u0644\u0638\u0647\u0631\u060c \u0644\u0627 \u062a\u062d\u0627\u0648\u0644 \u0647\u0630\u0627 asana.<\/p>\n<h3>12- \u062f\u0627\u0646\u0648\u0631\u0627\u0633\u0627\u0646\u0627:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-06\/dhanurasana_625x350_61466409878.jpg\" alt=\"\" \/><\/figure>\n<p>Dhanurasana\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u0627 \u0628\u0627\u0633\u0645 \u0645\u0648\u0642\u0641 \u0627\u0644\u0642\u0648\u0633\u060c \u064a\u0645\u0627\u0631\u0633 \u0644\u0627\u0634\u062a\u0642\u0627\u0642 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0625\u062f\u0627\u0631\u0629 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u062d\u0648\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u062e\u0635\u0631.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0645\u0639 \u0645\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648 \u0638\u0647\u0631\u0643 \u062a\u0648\u0627\u062c\u0647 \u0645\u0627 \u064a\u0635\u0644.<\/p>\n<p>\u2022 \u0623\u0636\u0639\u0627\u0641 \u0628\u0628\u0637\u0621 \u0633\u0627\u0642\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0631\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/p>\n<p>\u2022 \u0645\u062f \u064a\u062f\u064a\u0643 \u0644\u0644\u0627\u0633\u062a\u064a\u0644\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0623\u0648 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0633\u062d\u0628 \u0645\u0627 \u064a\u0635\u0644 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u062b\u0627\u0631 \u0648\u0627\u0644\u0631\u0623\u0633.<\/p>\n<p>\u2022 \u0646\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/p>\n<p>\u2022 \u0644\u0625\u0637\u0644\u0627\u0642 \u0633\u0631\u0627\u062d, \u062a\u0631\u0643 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0623\u0648 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u062a\u0642\u062f\u064a\u0645 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a. \u064a\u0633\u062a\u0646\u0634\u0642 \u0648\u0632\u0641\u064a\u0631 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0645\u0646 \u062e\u0644\u0627\u0644 asana.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0647\u0630\u0627 asana \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 &#8211;<\/p>\n<p>\u2022 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0627\u0644\u062f\u0648\u062f\u064a\u0629<\/p>\n<p>\u2022 \u0627\u0644\u0642\u0631\u062d\u0629 \u0627\u0644\u0647\u0636\u0645\u064a\u0629<\/p>\n<p>\u2022 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/p>\n<p>\u2022 \u0627\u0644\u0641\u062a\u0642<\/p>\n<p>\u2022 \u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u0642\u0631\u0635<\/p>\n<p>\u2022 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0633\u0628\u0651\u0627\u0628.<\/p>\n<h3>13 &#8211; \u0633\u0640\u062a\u0640\u0648 \u0628\u0627\u0646\u062f\u0627 \u0633\u0627\u0631\u0641\u0627\u0646\u063a\u0627\u0633\u0627\u0646\u0627:<\/h3>\n<p>\u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 Setu \u0628\u0627\u0646\u062f\u0627 \u0633\u0627\u0631\u0641\u0627\u0646\u063a\u0627\u0633\u0627\u0646\u0627\u060c \u0643\u0645\u0627 \u062f\u0639\u0627 \u062a\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0631\u060c \u0644\u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0648\u062a\u0647\u062f\u0626\u0629 \u0639\u0642\u0644\u0643\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0631\u0628\u0648 \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062c\u064a\u0648\u0628 \u0627\u0644\u0623\u0646\u0641\u064a\u0629. \u0643\u0645\u0627 \u064a\u0645\u0627\u0631\u0633 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0630\u064a\u0646 \u062a\u0638\u0647\u0631 \u0639\u0644\u064a\u0647\u0645 \u0623\u0639\u0631\u0627\u0636 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b.<\/p>\n<h4>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645:<\/h4>\n<p>\u2022 \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0628\u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0648\u0648\u0636\u0639 \u0645\u0646\u0634\u0641\u0629 \u0633\u0645\u064a\u0643\u0629 \u0623\u0648 \u0628\u0637\u0627\u0646\u064a\u0629 \u0644\u062d\u0645\u0627\u064a\u0629 \u0639\u0646\u0642\u0643.<\/p>\n<p>\u2022 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0646\u0639\u0644 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/p>\n<p>\u2022 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u062f\u064a\u0643 \u0648\u0642\u062f\u0645\u064a\u0643\u060c \u0642\u0645 \u0628\u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0623\u062b\u0646\u0627\u0621 \u0634\u062f\u0647\u0627.<\/p>\n<p>\u2022 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0648\u0627\u0632\u064a\u064a\u0646 \u0639\u0646\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/p>\n<p>\u2022 \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0645\u0648\u0627\u0632\u064a\u0627\u064b \u0644\u0644\u0623\u0631\u0636\u064a\u0629.<\/p>\n<p>\u2022 \u062f\u0639 \u0623\u0635\u0627\u0628\u0639\u0643 \u0645\u062a\u0634\u0627\u0628\u0643\u0629 \u0648\u062f\u0639\u0647\u0627 \u062a\u0631\u062a\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062a\u062d\u062a \u0627\u0644\u0645\u0635\u0639\u062f.<\/p>\n<p>\u2022 \u0639\u0642\u062f \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 10 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0648\u062a\u0628\u0627\u0637\u0624 \u062c\u0644\u0628 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0623\u0648\u0644\u064a.<\/p>\n<p>\u0627\u0644\u0642\u064a\u062f: \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0625\u0635\u0627\u0628\u0629 \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629 \u0623\u0648 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0642\u0628\u0629\u060c \u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0647\u0630\u0647 \u062a\u0634\u0643\u0644.<\/p>\n<p>\u062c\u0645\u064a\u0639 asanas \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062c\u0645\u064a\u0639 \u0623\u0633\u0627\u0646\u0627 13 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0645\u0645\u0643\u0646\u0627 \u0641\u064a \u062c\u0644\u0633\u0629 \u0648\u0627\u062d\u062f\u0629. \u0648\u0645\u0646 \u062b\u0645\u060c \u0641\u0642\u062f \u062a\u0648\u0635\u0644\u0646\u0627 \u0625\u0644\u0649 \u0642\u0627\u0626\u0645\u0629 \u0645\u0646 5 asanas \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u062c\u062f \u0644\u0645\u0634\u0627\u0647\u062f\u0629 \u0646\u0641\u0633 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. \u0648sanas \u0647\u064a \u2013<\/p>\n<p>\u2022 \u0645\u0627\u0646\u062f\u0648\u0643\u0627\u0633\u0627\u0646\u0627<\/p>\n<p>\u2022 \u0647\u0644\u0633\u0627\u0646\u0629<\/p>\n<p>\u2022 \u0641\u064a\u0631\u0627\u0628\u0647\u0627\u062f\u0631\u0627\u0633\u0627\u0646\u0627 1<\/p>\n<p>\u2022 \u062f\u0627\u0646\u0648\u0631\u0627\u0633\u0627\u0646\u0627<\/p>\n<p>\u2022 \u0633\u064a\u062a\u0648 \u0628\u0627\u0646\u062f\u0627 \u0633\u0627\u0631\u0641\u0627\u0646\u063a\u0627\u0633\u0627\u0646\u0627.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-10302\" src=\"https:\/\/drzio.com\/wp-content\/uploads\/2020\/08\/02-min-5.jpg\" alt=\"\" \/><\/figure>\n<h2>\u0627\u0644\u062e\u062a\u0627\u0645:<\/h2>\n<p>\u0628\u0644 \u0647\u0648 \u062d\u0642\u064a\u0642\u0629 \u0623\u0646 \u0630\u0631\u0641 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u062d\u062f\u064a\u0627 \u0643\u0628\u064a\u0631\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u064a\u0648\u063a\u0627 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