{"id":3792,"date":"2025-09-05T06:51:39","date_gmt":"2025-09-05T06:51:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3792"},"modified":"2025-09-10T06:53:48","modified_gmt":"2025-09-10T06:53:48","slug":"5-immunity-boosting-yoga-poses","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/5-immunity-boosting-yoga-poses\/","title":{"rendered":"5 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u092f\u094b\u0917 \u092c\u0928 \u0917\u092f\u093e \u0939\u0948"},"content":{"rendered":"<p>\u091c\u092c \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u092f\u094b\u0917 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0935\u0947 \u0932\u091a\u0940\u0932\u0947\u092a\u0928, \u0924\u0928\u093e\u0935 \u0938\u0947 \u0930\u093e\u0939\u0924 \u092f\u093e \u0906\u0927\u094d\u092f\u093e\u0924\u094d\u092e\u093f\u0915 \u0938\u0902\u092c\u0902\u0927 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0940 \u0915\u0932\u094d\u092a\u0928\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u092f\u0939\u093e\u0902 \u0915\u0941\u091b \u0910\u0938\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u094b \u0906\u0936\u094d\u091a\u0930\u094d\u092f\u091a\u0915\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948: \u092f\u094b\u0917 \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u0938\u0939\u092f\u094b\u0917\u0940 \u0939\u0948\u0964<\/p> <p>\u0939\u093e\u0932 \u0915\u0947 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u092f\u094b\u0917 \u0905\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u0915\u093e\u092b\u0940 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b \u092c\u093f\u0939\u0947\u0935\u093f\u092f\u0930\u0932 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093f\u0924 \u0938\u092e\u0940\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092f\u094b\u0917 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u094b-\u0907\u0902\u092b\u094d\u0932\u0947\u092e\u0947\u091f\u0930\u0940 \u092e\u093e\u0930\u094d\u0915\u0930\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0906\u0908\u090f\u0932 -1 \u092c\u0940\u091f\u093e \u0928\u093e\u092e\u0915 \u090f\u0915 \u092a\u094d\u0930\u092e\u0941\u0916 \u092d\u0921\u093c\u0915\u093e\u090a \u092a\u094d\u0930\u094b\u091f\u0940\u0928\u0964 \u092f\u0939 \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092a\u0941\u0930\u093e\u0928\u0940 \u0938\u0942\u091c\u0928 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u094b \u0915\u092e\u091c\u094b\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0939\u092e\u0947\u0902 \u092c\u0940\u092e\u093e\u0930\u0940 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0905\u0927\u093f\u0915 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u092f\u094b\u0917 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u0947 \u092a\u0940\u091b\u0947 \u0915\u093e \u0935\u093f\u091c\u094d\u091e\u093e\u0928<\/h2> <p>\u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0905\u0932\u0917\u093e\u0935 \u092e\u0947\u0902 \u0915\u093e\u092e \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0940 \u0939\u0948 &#8211; \u092f\u0939 \u0906\u092a\u0915\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0914\u0930 \u0924\u0928\u093e\u0935 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0938\u0947 \u0917\u0939\u0930\u093e\u0908 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0939\u0941\u0908 \u0939\u0948\u0964 \u091c\u092c \u0906\u092a \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0938\u0947 \u0924\u0928\u093e\u0935\u0917\u094d\u0930\u0938\u094d\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0914\u0930 \u092d\u0921\u093c\u0915\u093e\u090a \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0947 \u090a\u0902\u091a\u0947 \u0938\u094d\u0924\u0930 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u094b \u0926\u092c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>\u092f\u0939\u0940\u0902 \u092a\u0930 \u092f\u094b\u0917 \u0917\u0947\u092e-\u091a\u0947\u0902\u091c\u0930 \u092c\u0928 \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0915\u0908 \u0938\u0939\u0915\u0930\u094d\u092e\u0940-\u0938\u092e\u0940\u0915\u094d\u0937\u093f\u0924 \u092a\u0924\u094d\u0930\u093f\u0915\u093e\u0913\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092f\u094b\u0917 \u0905\u092d\u094d\u092f\u093e\u0938:<\/p> <ul class=\"wp-block-list\"><li><strong>Reduces inflammatory markers<\/strong> like C-reactive protein (CRP) and cytokines<\/li> <li><strong>Lowers cortisol levels<\/strong>, helping regulate your stress response<\/li> <li><strong>Improves antioxidant status<\/strong>, protecting cells from damage<\/li> <li><strong>Enhances overall immune function<\/strong> through better stress management<\/li> <\/ul> <p>\u090f\u0915 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u094d\u092e\u094b\u0939\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092f\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u0928\u090f \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0905\u0928\u0941\u092d\u0935\u0940 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u094b\u0902 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 41% \u0905\u0927\u093f\u0915 \u092d\u0921\u093c\u0915\u093e\u090a \u092e\u093e\u0930\u094d\u0915\u0930\u094b\u0902 \u0915\u093e \u0938\u094d\u0924\u0930 \u0925\u093e, \u091c\u094b \u092f\u094b\u0917 \u0915\u0947 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u0915\u094d\u092f\u094b\u0902 \u092f\u0947 5 \u092a\u094b\u091c\u093c \u0939\u0948\u0902 \u0907\u092e\u094d\u092f\u0942\u0928\u093f\u091f\u0940 \u092a\u093e\u0935\u0930\u0939\u093e\u0909\u0938<\/h2> <p>\u091c\u092c \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948 \u0924\u094b \u0938\u092d\u0940 \u092f\u094b\u0917 \u092e\u0941\u0926\u094d\u0930\u093e\u090f\u0902 \u0938\u092e\u093e\u0928 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e\u0908 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902\u0964 \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u092a\u093e\u0902\u091a \u092a\u094b\u091c\u093c \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902:<\/p> <h3 class=\"wp-block-heading\">1. <strong>\u0906\u0938\u093e\u0928 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0938\u093e\u0935\u0927\u093e\u0928\u0940\u092a\u0942\u0930\u094d\u0935\u0915 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u093e<\/strong> (\u0938\u0941\u0916\u093e\u0938\u0928 + \u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e)<\/h3> <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\/09\/sukhasan-1024x683.jpg\" alt=\"\" class=\"wp-image-18706\" style=\"width:615px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/sukhasan-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/sukhasan-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/sukhasan-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/sukhasan-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/sukhasan.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p><strong>\u092f\u0939 \u0915\u094d\u092f\u094b\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong> Deep, controlled breathing activates your parasympathetic nervous system\u2014your body&#8217;s &#8220;rest and digest&#8221; mode. This reduces stress hormones that can suppress immune function.<\/p> <p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong> \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e (\u0936\u094d\u0935\u093e\u0938 \u0935\u094d\u092f\u093e\u092f\u093e\u092e) \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u093e\u092b\u0940 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u092f\u0939 \u0915\u0948\u0938\u0947 \u0915\u0930\u0928\u093e \u0939\u0948:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Sit comfortably with your spine tall, legs crossed or in a chair with feet grounded<\/li> <li>Place one hand on your chest, one on your belly<\/li> <li>Breathe slowly and deeply, feeling your belly rise more than your chest<\/li> <li>Continue for 5-10 minutes, focusing on extending your exhale slightly longer than your inhale<\/li> <\/ul> <p><strong>\u092a\u094d\u0930\u094b \u091f\u093f\u092a:<\/strong> Try the &#8220;cooling breath&#8221; technique by curling your tongue into a U-shape while inhaling\u2014traditional yoga texts suggest this can help reduce fever.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h3 class=\"wp-block-heading\">2. <strong>\u0938\u0940\u091f\u0947\u0921 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u091f\u094d\u0935\u093f\u0938\u094d\u091f<\/strong> (\u0905\u0930\u094d\u0927 \u092e\u0924\u094d\u0938\u094d\u092f\u0947\u0902\u0926\u094d\u0930\u093e\u0938\u0928)<\/h3> <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\/09\/ardha-asan-1024x683.jpg\" alt=\"\" class=\"wp-image-18709\" style=\"width:564px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/ardha-asan-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/ardha-asan-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/ardha-asan-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/ardha-asan-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/ardha-asan.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p><strong>\u092f\u0939 \u0915\u094d\u092f\u094b\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong> \u0915\u094b\u092e\u0932 \u0918\u0941\u092e\u093e \u092a\u094b\u091c\u093c \u0906\u092a\u0915\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u0905\u0902\u0917\u094b\u0902 \u0915\u0940 \u092e\u093e\u0932\u093f\u0936 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092a\u093e\u091a\u0928 \u0914\u0930 \u0935\u093f\u0937\u0939\u0930\u0923 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0932\u094b\u0917\u0964 \u091a\u0942\u0902\u0915\u093f \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u093e \u0932\u0917\u092d\u0917 70% \u0906\u092a\u0915\u0947 \u0906\u0902\u0924 \u092e\u0947\u0902 \u0938\u094d\u0925\u093f\u0924 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0938\u0940\u0927\u0947 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u0932\u093e\u092d \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong> \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928 \u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u092a\u0947\u091f \u0915\u0947 \u0905\u0902\u0917\u094b\u0902 \u0915\u094b \u0938\u0902\u092a\u0940\u0921\u093c\u093f\u0924 \u0914\u0930 \u092e\u093e\u0932\u093f\u0936 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094b\u091c\u093c \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u091a\u0948\u0928\u0932\u094b\u0902 \u0915\u094b \u092b\u093f\u0930 \u0938\u0947 \u091c\u0940\u0935\u0902\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0907\u0937\u094d\u091f\u0924\u092e \u092a\u093e\u091a\u0928 \u0915\u093e\u0930\u094d\u092f \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p><strong>\u092f\u0939 \u0915\u0948\u0938\u0947 \u0915\u0930\u0928\u093e \u0939\u0948:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Sit with legs extended, then cross your right foot to the outside of your left thigh<\/li> <li>Place your right hand behind you for support, bring your left elbow to your right knee<\/li> <li>Breathe deeply as you gently twist to the right, then repeat on the left side<\/li> <li>Hold for 5-8 breaths each side<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h3 class=\"wp-block-heading\">3. <strong>\u0938\u092e\u0930\u094d\u0925\u093f\u0924 \u092e\u091b\u0932\u0940 \u092e\u0941\u0926\u094d\u0930\u093e<\/strong> (\u092e\u0924\u094d\u0938\u094d\u092f\u093e\u0938\u0928 \u092d\u093f\u0928\u094d\u0928\u0924\u093e)<\/h3> <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\/09\/supported-fish-pose-1024x683.jpg\" alt=\"\" class=\"wp-image-18711\" style=\"width:573px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/supported-fish-pose-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/supported-fish-pose-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/supported-fish-pose-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/supported-fish-pose-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/supported-fish-pose.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p><strong>\u092f\u0939 \u0915\u094d\u092f\u094b\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong> \u092f\u0939 \u0926\u093f\u0932 \u0916\u094b\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u0906\u092a\u0915\u0940 \u0925\u093e\u0907\u092e\u0938 \u0917\u094d\u0930\u0902\u0925\u093f (\u0906\u092a\u0915\u0947 \u092c\u094d\u0930\u0947\u0938\u094d\u091f\u092c\u094b\u0928 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0938\u094d\u0925\u093f\u0924) \u0915\u094b \u0932\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u094b \u091f\u0940-\u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948 &#8211; \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u092b\u0947\u0926 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e\u090f\u0902\u0964 \u092f\u0939 \u091b\u093e\u0924\u0940 \u0914\u0930 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0915\u094b \u092d\u0940 \u0916\u094b\u0932\u0924\u093e \u0939\u0948, \u092c\u0947\u0939\u0924\u0930 \u0936\u094d\u0935\u093e\u0938 \u0914\u0930 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong> \u091b\u093e\u0924\u0940 \u0916\u094b\u0932\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094b\u091c\u093c \u0925\u093e\u0907\u092e\u0938 \u0917\u094d\u0930\u0902\u0925\u093f \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0936\u094d\u0935\u0938\u0928 \u0938\u092e\u093e\u0930\u094b\u0939 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0926\u094b\u0928\u094b\u0902 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0902\u0964<\/p> <p><strong>\u092f\u0939 \u0915\u0948\u0938\u0947 \u0915\u0930\u0928\u093e \u0939\u0948:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Place a bolster, rolled blanket, or yoga block lengthwise under your shoulder blades<\/li> <li>Allow your chest to open naturally, arms relaxed at your sides with palms up<\/li> <li>Support your head with another prop if needed<\/li> <li>Stay for 3-5 minutes, breathing deeply<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h3 class=\"wp-block-heading\">4. <strong>\u0938\u094d\u091f\u0948\u0902\u0921\u093f\u0902\u0917 \u092b\u0949\u0930\u0935\u0930\u094d\u0921 \u092b\u094b\u0932\u094d\u0921<\/strong> (\u0909\u0924\u094d\u0924\u093e\u0928\u093e\u0938\u0928)<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/forward-fold-683x1024.jpg\" alt=\"\" class=\"wp-image-18712\" style=\"width:323px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/forward-fold-683x1024.jpg 683w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/forward-fold-213x320.jpg 213w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/forward-fold-768x1152.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/forward-fold.jpg 1024w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure> <p><strong>\u092f\u0939 \u0915\u094d\u092f\u094b\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong> \u092f\u0939 \u0915\u094b\u092e\u0932 \u0909\u0932\u091f\u093e \u0906\u092a\u0915\u0947 \u0938\u093e\u0907\u0928\u0938 \u0914\u0930 \u090a\u092a\u0930\u0940 \u0936\u094d\u0935\u0938\u0928 \u092a\u0925 \u092e\u0947\u0902 \u0930\u0915\u094d\u0924 \u0915\u0947 \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 &#8211; \u0930\u094b\u0917\u091c\u0928\u0915\u094b\u0902 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0915\u0940 \u092a\u0939\u0932\u0940 \u092a\u0902\u0915\u094d\u0924\u093f\u0964 \u092f\u0939 \u0924\u0928\u093e\u0935 \u0938\u0947 \u0930\u093e\u0939\u0924 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u092d\u0940 \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong> \u0909\u0932\u094d\u091f\u0947 \u092a\u094b\u091c\u093c \u092c\u0932\u0917\u092e \u091d\u093f\u0932\u094d\u0932\u0940 \u0915\u0947 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0939\u093e\u0928\u093f\u0915\u093e\u0930\u0915 \u092c\u0948\u0915\u094d\u091f\u0940\u0930\u093f\u092f\u093e \u0914\u0930 \u0935\u093e\u092f\u0930\u0938 \u0915\u094b \u092b\u0902\u0938\u093e\u0928\u0947 \u0914\u0930 \u0916\u0924\u094d\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p><strong>\u092f\u0939 \u0915\u0948\u0938\u0947 \u0915\u0930\u0928\u093e \u0939\u0948:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Stand with feet hip-width apart<\/li> <li>Hinge forward from your hips, keeping a soft bend in your knees<\/li> <li>Let your arms hang or rest your hands on blocks, legs, or the floor<\/li> <li>Stay for 5-10 breaths<\/li> <li><strong>Important:<\/strong> Rise slowly to prevent dizziness, and skip this pose if you have severe nasal congestion<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h3 class=\"wp-block-heading\">5. <strong>\u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u090a\u092a\u0930 \u092a\u0948\u0930<\/strong> (\u0935\u093f\u092a\u0930\u0940\u0924 \u0915\u0930\u0923\u0940)<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/wall-pose-683x1024.jpg\" alt=\"\" class=\"wp-image-18713\" style=\"width:384px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/wall-pose-683x1024.jpg 683w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/wall-pose-213x320.jpg 213w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/wall-pose-768x1152.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/wall-pose.jpg 1024w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure> <p><strong>\u092f\u0939 \u0915\u094d\u092f\u094b\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948:<\/strong> \u092f\u0939 \u092a\u0941\u0928\u0930\u094d\u0938\u094d\u0925\u093e\u092a\u0928\u093e\u0924\u094d\u092e\u0915 \u0909\u0932\u091f\u093e \u0932\u0938\u0940\u0915\u093e \u091c\u0932 \u0928\u093f\u0915\u093e\u0938\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0924\u093e \u0939\u0948 &#8211; \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0921\u093f\u091f\u0949\u0915\u094d\u0938 \u092a\u094d\u0930\u0923\u093e\u0932\u0940\u0964 \u092f\u0939 \u0906\u092a\u0915\u0940 \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u092d\u0940 \u0917\u0939\u0930\u093e\u0908 \u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092c\u0947\u0939\u0924\u0930 \u0922\u0902\u0917 \u0938\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p> <p><strong>\u0935\u093f\u091c\u094d\u091e\u093e\u0928:<\/strong> \u0932\u0938\u0940\u0915\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0920\u0940\u0915 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0917\u0924\u093f \u0914\u0930 \u0917\u0941\u0930\u0941\u0924\u094d\u0935\u093e\u0915\u0930\u094d\u0937\u0923 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u0935\u094d\u092f\u0941\u0924\u094d\u0915\u094d\u0930\u092e \u0932\u0938\u0940\u0915\u093e \u0926\u094d\u0930\u0935 \u0915\u094b \u092a\u094d\u0930\u0938\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u0932\u0947 \u091c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u093f\u0937\u093e\u0915\u094d\u0924 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0939\u091f\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u092f\u0939 \u0915\u0948\u0938\u0947 \u0915\u0930\u0928\u093e \u0939\u0948:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Lie on your back near a wall<\/li> <li>Extend your legs up the wall, with your lower back on the floor<\/li> <li>Rest your arms by your sides and close your eyes<\/li> <li>Stay for 5-10 minutes<\/li> <li><strong>Enhancement:<\/strong> Place a small weight (book or pillow) on your feet for deeper grounding<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0907\u0938\u0947 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0915\u0930\u0928\u093e<\/h2> <p><strong>\u0938\u092e\u092f \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u093e \u0939\u0948:<\/strong> \u0907\u0928 \u092a\u094b\u091c\u093c \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0924\u092c \u0915\u0930\u0947\u0902 \u091c\u092c \u0906\u092a \u0930\u0928-\u0921\u093e\u0909\u0928 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u0928\u093e\u0935\u092a\u0942\u0930\u094d\u0923 \u0905\u0935\u0927\u093f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928, \u092f\u093e \u0920\u0902\u0921 \u0914\u0930 \u092b\u094d\u0932\u0942 \u0915\u0947 \u092e\u094c\u0938\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0930\u094b\u0915\u0925\u093e\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902\u0964 \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f 10-15 \u092e\u093f\u0928\u091f \u092d\u0940 \u092b\u0930\u094d\u0915 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p><strong>\u0938\u0902\u0917\u0924\u093f \u092e\u093e\u092f\u0928\u0947 \u0930\u0916\u0924\u0940 \u0939\u0948:<\/strong> \u0936\u094b\u0927 \u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u092e \u0938\u0947 \u0915\u092e 3 \u092c\u093e\u0930 \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0947\u0902\u0964<\/p> <p><strong>\u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0941\u0928\u0947\u0902:<\/strong> \u092f\u0926\u093f \u0906\u092a \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0942\u092a \u0938\u0947 \u0915\u093f\u0938\u0940 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0938\u0947 \u0932\u0921\u093c \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0915\u094b\u092e\u0932 \u092a\u0941\u0928\u0930\u094d\u0938\u094d\u0925\u093e\u092a\u0928\u093e\u0924\u094d\u092e\u0915 \u092a\u094b\u091c\u093c (\u091c\u0948\u0938\u0947 \u0938\u092a\u094b\u0930\u094d\u091f\u0947\u0921 \u092b\u093f\u0936 \u090f\u0902\u0921 \u0932\u0947\u0917\u094d\u0938 \u0905\u092a \u0926 \u0935\u0949\u0932) \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u092a\u094b\u091c\u093c \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0938\u093e\u0930<\/h2> <p>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u092a\u094d\u0930\u092e\u093e\u0923 \u0938\u094d\u092a\u0937\u094d\u091f \u0939\u0948\u0902: \u092f\u094b\u0917 \u0906\u092a\u0915\u094b \u0905\u091a\u094d\u091b\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e-\u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0915\u0947, \u0924\u0928\u093e\u0935 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0930\u0915\u0947 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0921\u093f\u091f\u0949\u0915\u094d\u0938 \u0938\u093f\u0938\u094d\u091f\u092e \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0915\u0947, \u092f\u0947 \u092a\u093e\u0902\u091a \u092a\u094b\u091c\u093c \u0906\u092a\u0915\u094b \u0938\u093e\u0932 \u092d\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902, \u092f\u094b\u0917 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u092e\u0917\u094d\u0930 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0915\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u093e \u092a\u094b\u0937\u0923, \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0940\u0902\u0926 \u0914\u0930 \u0928\u093f\u092f\u092e\u093f\u0924 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0926\u0947\u0916\u092d\u093e\u0932 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964 \u091c\u092c\u0915\u093f \u092f\u0947 \u092a\u094b\u091c\u093c \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u0915\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0930\u0942\u092a \u0938\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u092c \u0906\u092a \u092c\u0940\u092e\u093e\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0935\u0947 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0909\u092a\u091a\u093e\u0930 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>This article is for educational purposes only and should not replace professional medical advice. Consult your healthcare provider before beginning any new exercise program, especially if you have health concerns or are currently ill.<\/em><\/p> <h2 class=\"wp-block-heading\">\u0938\u0902\u0926\u0930\u094d\u092d<\/h2> <ul class=\"wp-block-list\"><li>Journal of Behavioral Medicine: &#8220;Yoga and immune system functioning: a systematic review of randomized controlled trials&#8221;<\/li> <li>PMC Research: &#8220;The role of yoga in inflammatory markers&#8221;<\/li> <li>Clinical studies on yoga&#8217;s effects on cortisol and inflammatory markers<\/li> <li>Research on pranayama and parasympathetic nervous system activation<\/li> <\/ul> ","protected":false},"excerpt":{"rendered":"<p>\u091c\u092c \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u092f\u094b\u0917 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u094b\u091a\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0935\u0947 \u0932\u091a\u0940\u0932\u0947\u092a\u0928, \u0924\u0928\u093e\u0935 \u0938\u0947 \u0930\u093e\u0939\u0924 \u092f\u093e \u0906\u0927\u094d\u092f\u093e\u0924\u094d\u092e\u093f\u0915 \u0938\u0902\u092c\u0902\u0927 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18704,"comment_status":"open","ping_status":"open","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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