{"id":18875,"date":"2025-10-22T17:48:28","date_gmt":"2025-10-22T17:48:28","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18875"},"modified":"2025-10-22T17:48:29","modified_gmt":"2025-10-22T17:48:29","slug":"vajrasana-benefits-the-complete-guide-to-the-thunderbolt-pose","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/vajrasana-benefits-the-complete-guide-to-the-thunderbolt-pose\/","title":{"rendered":"Vajrasana Benefits: The Complete Guide to the Thunderbolt Pose"},"content":{"rendered":"<p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928, \u091c\u093f\u0938\u0947 \u0925\u0902\u0921\u0930\u092c\u094b\u0932\u094d\u091f \u092a\u094b\u091c\u093c \u092f\u093e \u0921\u093e\u092f\u092e\u0902\u0921 \u092a\u094b\u091c\u093c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0938\u092c\u0938\u0947 \u0938\u0941\u0932\u092d \u0932\u0947\u0915\u093f\u0928 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u092f\u094b\u0917 \u0906\u0938\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u0915\u0908 \u092f\u094b\u0917 \u092e\u0941\u0926\u094d\u0930\u093e\u0913\u0902 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0930\u0942\u092a \u0938\u0947 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0918\u0941\u091f\u0928\u0947 \u091f\u0947\u0915\u0928\u0947 \u0915\u0940 \u092f\u0939 \u0938\u0930\u0932 \u092e\u0941\u0926\u094d\u0930\u093e \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0932\u093e\u092d\u094b\u0902 \u0915\u093e \u0916\u091c\u093e\u0928\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u0915\u0932\u094d\u092f\u093e\u0923 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u094b \u092c\u0926\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u094d\u092f\u093e \u0939\u0948?<\/h2> <p>Vajrasana comes from the Sanskrit words &#8220;vajra&#8221; (thunderbolt or diamond) and &#8220;asana&#8221; (pose). This seated pose involves kneeling with your buttocks resting on your heels, creating a firm and stable position that channels energy throughout the body.<\/p> <h2 class=\"wp-block-heading\">\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u093e \u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/h2> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/10\/how-to-do-vahrasan-1024x683.jpg\" alt=\"\" class=\"wp-image-18878\" style=\"width:600px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-do-vahrasan-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-do-vahrasan-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-do-vahrasan-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-do-vahrasan-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-do-vahrasan.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p><strong>\u091a\u0930\u0923-\u0926\u0930-\u091a\u0930\u0923 \u0928\u093f\u0930\u094d\u0926\u0947\u0936:<\/strong><\/p> <ol class=\"wp-block-list\"><li><strong>Starting Position<\/strong>: Kneel on the floor or a yoga mat with your knees together<\/li> <li><strong>Foot Placement<\/strong>: Keep your big toes touching while your heels point outward<\/li> <li><strong>Lower Down<\/strong>: Gently sit back on your heels, ensuring your buttocks rest in the space between your feet<\/li> <li><strong>Spine Alignment<\/strong>: Straighten your spine, keeping your head, neck, and back in one line<\/li> <li><strong>Hand Position<\/strong>: Place your palms on your thighs or knees, facing downward<\/li> <li><strong>Breathing<\/strong>: Close your eyes and breathe naturally, maintaining the position<\/li> <\/ol> <p><strong>\u092e\u093f\u092f\u093e\u0926<\/strong>: 5 \u092e\u093f\u0928\u091f \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 15-20 \u092e\u093f\u0928\u091f \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u0930\u093e\u092e \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d<\/h2> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/10\/how-to-practice-vajrasan-1024x682.jpg\" alt=\"\" class=\"wp-image-18876\" style=\"width:592px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-practice-vajrasan-1024x682.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-practice-vajrasan-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-practice-vajrasan-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-practice-vajrasan-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/10\/how-to-practice-vajrasan.jpg 1075w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h3 class=\"wp-block-heading\">1. \u092a\u093e\u091a\u0928 \u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u092a\u093e\u091a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0938\u093f\u0926\u094d\u0927 \u0939\u0948\u0964 \u092f\u0939 \u092e\u0941\u0926\u094d\u0930\u093e \u092a\u0947\u091f \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0915\u0947 \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948, \u092a\u093e\u091a\u0928 \u0905\u0902\u0917\u094b\u0902 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092d\u094b\u091c\u0928 \u0915\u094b \u0905\u0927\u093f\u0915 \u0915\u0941\u0936\u0932\u0924\u093e \u0938\u0947 \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0926 5-10 \u092e\u093f\u0928\u091f \u0924\u0915 \u0907\u0938 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0938\u0942\u091c\u0928, \u0917\u0948\u0938 \u0914\u0930 \u0905\u092a\u091a \u0915\u094b \u0915\u093e\u092b\u0940 \u0939\u0926 \u0924\u0915 \u0915\u092e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">2. \u092a\u0947\u0932\u094d\u0935\u093f\u0915 \u092b\u094d\u0932\u094b\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u093e \u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0947\u0932\u094d\u0935\u093f\u0915 \u092b\u094d\u0932\u094b\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u091f\u094b\u0928 \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0914\u0930 \u092c\u093e\u0926 \u092e\u0947\u0902 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0964 \u092f\u0939 \u092e\u0942\u0924\u094d\u0930 \u0905\u0938\u0902\u092f\u092e \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0914\u0930 \u092a\u094d\u0930\u091c\u0928\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">3. \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0926\u0930\u094d\u0926 \u0938\u0947 \u0930\u093e\u0939\u0924 \u0926\u093f\u0932\u093e\u0924\u093e \u0939\u0948<\/h3> <p>\u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0909\u091a\u093f\u0924 \u0938\u0902\u0930\u0947\u0916\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0915\u0930 \u0914\u0930 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0915\u0947, \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u092a\u0941\u0930\u093e\u0928\u0940 \u092a\u0940\u0920 \u0926\u0930\u094d\u0926 \u0938\u0947 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u093e\u0939\u0924 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092e\u0941\u0926\u094d\u0930\u093e \u0938\u0939\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0930\u0940\u0922\u093c \u092a\u0930 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">4. \u0924\u0928\u093e\u0935 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u093e \u0927\u094d\u092f\u093e\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u0939\u0932\u0942 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u092a\u0937\u094d\u091f\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091a\u093f\u0902\u0924\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u092d\u0932\u093e\u0908 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">5. \u0930\u0915\u094d\u0924 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948<\/h3> <p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0936\u094d\u0930\u094b\u0923\u093f \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0914\u0930 \u0928\u093f\u091a\u0932\u0947 \u091b\u094b\u0930\u094b\u0902 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0915\u0947 \u092a\u094d\u0930\u0935\u093e\u0939 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092c\u0922\u093c\u093e \u0939\u0941\u0906 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0935\u093f\u0937\u093e\u0915\u094d\u0924 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0905\u0927\u093f\u0915 \u0915\u0941\u0936\u0932\u0924\u093e \u0938\u0947 \u0928\u093f\u0915\u093e\u0932\u0924\u0947 \u0939\u0941\u090f \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0905\u0927\u093f\u0915 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">6. \u0918\u0941\u091f\u0928\u0947 \u0914\u0930 \u091f\u0916\u0928\u0947 \u0915\u0947 \u0926\u0930\u094d\u0926 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u0918\u0941\u091f\u0928\u0947 \u091f\u0947\u0915\u0928\u0947 \u0915\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u0939\u094b\u0928\u0947 \u0915\u0947 \u092c\u093e\u0935\u091c\u0942\u0926, \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0914\u0930 \u091f\u0916\u0928\u094b\u0902 \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0907\u0928 \u091c\u094b\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0917\u0920\u093f\u092f\u093e \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0915\u0920\u094b\u0930\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">7. \u0935\u091c\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u092a\u093e\u091a\u0928 \u0914\u0930 \u091a\u092f\u093e\u092a\u091a\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0915\u0947, \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u092a\u094d\u0930\u092f\u093e\u0938\u094b\u0902 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092e\u0941\u0926\u094d\u0930\u093e \u092d\u0942\u0916 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0927\u094d\u092f\u093e\u0928\u092a\u0942\u0930\u094d\u0935\u0915 \u0916\u093e\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0915\u0930 \u0905\u0927\u093f\u0915 \u0916\u093e\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">8. \u0936\u094d\u0935\u0938\u0928 \u0938\u092e\u093e\u0930\u094b\u0939 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u092e\u0947\u0902 \u0938\u0940\u0927\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u091b\u093e\u0924\u0940 \u0917\u0941\u0939\u093e \u0915\u094b \u0916\u094b\u0932\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0917\u0939\u0930\u0940 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0914\u0930 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0938\u092e\u0917\u094d\u0930 \u0936\u094d\u0935\u0938\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u0932\u093e\u092d \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">9. \u092e\u0928-\u0936\u0930\u0940\u0930 \u0938\u0902\u092c\u0902\u0927 \u0915\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u0917\u094d\u0930\u093e\u0909\u0902\u0921\u093f\u0902\u0917 \u092a\u094b\u091c\u093c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902, \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0905\u092d\u094d\u092f\u093e\u0938\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0915\u094b \u0909\u0928\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u0902\u0915\u0947\u0924\u094b\u0902 \u0938\u0947 \u091c\u0941\u0921\u093c\u0928\u0947 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0906\u0924\u094d\u092e-\u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092f\u0939 \u092e\u0928-\u0936\u0930\u0940\u0930 \u0938\u0902\u092c\u0902\u0927 \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">10. \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/h3> <p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u093e \u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947 \u0914\u0930 \u0939\u0943\u0926\u092f \u0938\u092e\u093e\u0930\u094b\u0939 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0915\u0947 \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0938\u0947 \u0915\u093f\u0938\u0947 \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/h2> <p>\u091c\u092c\u0915\u093f \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0939\u0948, \u0915\u0941\u091b \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u093e\u0935\u0927\u093e\u0928\u0940 \u092c\u0930\u0924\u0928\u0940 \u091a\u093e\u0939\u093f\u090f:<\/p> <ul class=\"wp-block-list\"><li>People with severe knee or ankle injuries<\/li> <li>Those suffering from hernias<\/li> <li>Individuals with spinal cord problems<\/li> <li>Pregnant women in their third trimester (consult a doctor first)<\/li> <li>People who have recently undergone abdominal or leg surgery<\/li> <\/ul> <p>\u0915\u093f\u0938\u0940 \u092d\u0940 \u0928\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u094b \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0939\u092e\u0947\u0936\u093e \u090f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u094d\u0930\u0926\u093e\u0924\u093e \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930\u0947\u0902, \u0916\u093e\u0938\u0915\u0930 \u092f\u0926\u093f \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u092e\u094c\u091c\u0942\u0926\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u093e\u0902 \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u091f\u093f\u092a\u094d\u0938<\/h2> <p><strong>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/strong>: \u092f\u0926\u093f \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u092a\u0930 \u092c\u0948\u0920\u0928\u093e \u0905\u0938\u0939\u091c \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0928\u093f\u0924\u0902\u092c\u094b\u0902 \u0914\u0930 \u090f\u0921\u093c\u0940 \u0915\u0947 \u092c\u0940\u091a \u090f\u0915 \u0915\u0941\u0936\u0928 \u092f\u093e \u092e\u0941\u0921\u093c\u093e \u0939\u0941\u0906 \u0915\u0902\u092c\u0932 \u0930\u0916\u0947\u0902\u0964<\/p> <p><strong>\u092a\u094d\u0930\u0949\u092a\u094d\u0938 \u0915\u093e \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0930\u0947\u0902<\/strong>: \u090f\u0915 \u092f\u094b\u0917\u093e \u092e\u0948\u091f \u092f\u093e \u0917\u0926\u094d\u0926\u0947\u0926\u093e\u0930 \u0938\u0924\u0939 \u0906\u092a\u0915\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0914\u0930 \u091f\u0916\u0928\u094b\u0902 \u092a\u0930 \u0926\u092c\u093e\u0935 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p><strong>\u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/strong>: \u0938\u0902\u0917\u0924\u093f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u0930\u094b\u091c\u093e\u0928\u093e 5 \u092e\u093f\u0928\u091f \u092d\u0940 \u0932\u0902\u092c\u0947, \u0905\u0928\u093f\u092f\u092e\u093f\u0924 \u0938\u0924\u094d\u0930\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u0948\u0964<\/p> <p><strong>\u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0941\u0928\u094b<\/strong>: \u092f\u0926\u093f \u0906\u092a \u0924\u0947\u091c \u0926\u0930\u094d\u0926 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092e\u0941\u0926\u094d\u0930\u093e \u0938\u0947 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u0932\u0947\u0902\u0964 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0939\u0932\u094d\u0915\u0940 \u0905\u0938\u0941\u0935\u093f\u0927\u093e \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0926\u0930\u094d\u0926 \u090f\u0915 \u091a\u0947\u0924\u093e\u0935\u0928\u0940 \u0938\u0902\u0915\u0947\u0924 \u0939\u0948\u0964<\/p> <p><strong>\u0936\u094d\u0935\u093e\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u093e\u090f\u0902<\/strong>: \u092c\u0922\u093c\u0947 \u0939\u0941\u090f \u0932\u093e\u092d \u0915\u0947 \u0932\u093f\u090f \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u092e\u0947\u0902 \u0917\u0939\u0930\u0940 \u0938\u093e\u0901\u0938 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e (\u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e) \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u092c \u0915\u0930\u0947\u0902<\/h2> <p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0915\u0940 \u0938\u0941\u0902\u0926\u0930\u0924\u093e \u0907\u0938\u0915\u0947 \u0938\u092e\u092f \u0915\u0947 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u092e\u0947\u0902 \u0928\u093f\u0939\u093f\u0924 \u0939\u0948:<\/p> <ul class=\"wp-block-list\"><li><strong>After meals<\/strong>: 5-10 minutes to aid digestion<\/li> <li><strong>Morning<\/strong>: To energize and set a positive tone for the day<\/li> <li><strong>Evening<\/strong>: To unwind and release accumulated stress<\/li> <li><strong>During meditation<\/strong>: As a stable seated position for mindfulness practice<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u0938\u092e\u093e\u092a\u094d\u0924\u093f<\/h2> <p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u090f\u0915 \u092d\u094d\u0930\u093e\u092e\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u0930\u0932 \u0932\u0947\u0915\u093f\u0928 \u092c\u0947\u0939\u0926 \u0932\u093e\u092d\u0915\u093e\u0930\u0940 \u092f\u094b\u0917 \u092e\u0941\u0926\u094d\u0930\u093e \u0939\u0948 \u091c\u093f\u0938\u0947 \u0915\u094b\u0908 \u092d\u0940 \u0905\u092a\u0928\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u092a\u0940\u0920 \u0926\u0930\u094d\u0926 \u0938\u0947 \u0930\u093e\u0939\u0924 \u0926\u0947\u0928\u0947 \u0938\u0947 \u0932\u0947\u0915\u0930 \u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0924\u0915, \u092f\u0939 \u0938\u0941\u0932\u092d \u0906\u0938\u0928 \u0939\u0930 \u0915\u093f\u0938\u0940 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u091b \u0928 \u0915\u0941\u091b \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u091a\u093e\u0939\u0947 \u0906\u092a \u092f\u094b\u0917 \u0915\u0947 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0939\u094b\u0902 \u092f\u093e \u0905\u0928\u0941\u092d\u0935\u0940 \u0905\u092d\u094d\u092f\u093e\u0938\u0940, \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u0906\u092a\u0915\u0947 \u0915\u0932\u094d\u092f\u093e\u0923 \u091f\u0942\u0932\u0915\u093f\u091f \u092e\u0947\u0902 \u091c\u0917\u0939 \u092a\u093e\u0928\u0947 \u0915\u093e \u0939\u0915\u0926\u093e\u0930 \u0939\u0948\u0964<\/p> <p>\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u093f\u0928 \u092c\u0938 \u0915\u0941\u091b \u092e\u093f\u0928\u091f\u094b\u0902 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u092c\u0928\u093e\u090f\u0902\u0964 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0914\u0930 \u0926\u093f\u092e\u093e\u0917 \u0906\u092a\u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0907\u0938 \u091b\u094b\u091f\u0947 \u0938\u0947 \u0928\u093f\u0935\u0947\u0936 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0927\u0928\u094d\u092f\u0935\u093e\u0926 \u0926\u0947\u0917\u093e\u0964 \u092f\u093e\u0926 \u0930\u0916\u0947\u0902, \u092f\u094b\u0917 \u0915\u0940 \u092f\u093e\u0924\u094d\u0930\u093e \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0939\u0948 &#8211; \u0927\u0948\u0930\u094d\u092f, \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u0914\u0930 \u0906\u0924\u094d\u092e-\u0915\u0930\u0941\u0923\u093e \u0915\u0947 \u0938\u093e\u0925 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902\u0964<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0935\u091c\u094d\u0930\u093e\u0938\u0928, \u091c\u093f\u0938\u0947 \u0925\u0902\u0921\u0930\u092c\u094b\u0932\u094d\u091f \u092a\u094b\u091c\u093c \u092f\u093e \u0921\u093e\u092f\u092e\u0902\u0921 \u092a\u094b\u091c\u093c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0938\u092c\u0938\u0947 \u0938\u0941\u0932\u092d \u0932\u0947\u0915\u093f\u0928 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u092f\u094b\u0917 \u0906\u0938\u0928\u094b\u0902 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18877,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","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 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