{"id":7104,"date":"2023-11-18T16:59:34","date_gmt":"2023-11-18T16:59:34","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7104"},"modified":"2023-11-18T16:59:35","modified_gmt":"2023-11-18T16:59:35","slug":"yoga-for-runners-13-poses-to-increase-flexibility-and-enhance-your-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/yoga-for-runners-13-poses-to-increase-flexibility-and-enhance-your-training\/","title":{"rendered":"\u0927\u093e\u0935\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917: 13 \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0928 \u0917\u092f\u093e \u0939\u0948"},"content":{"rendered":"<p id=\"mntl-sc-block_1-0\">\u0927\u093e\u0935\u0915 \u092a\u093e\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0930 \u092c\u093e\u0939\u0930 \u0932\u0902\u0918\u0928 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u0916\u094d\u092f\u093e\u0924 \u0939\u0948 \u0924\u093e\u0915\u093f \u0935\u0947 \u0914\u0930 \u0905\u0927\u093f\u0915 \u092e\u0940\u0932 \u092e\u0947\u0902 \u0928\u093f\u091a\u094b\u0921\u093c \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0932\u0947\u0915\u093f\u0928 \u0928\u0949\u0928 \u0938\u094d\u091f\u0949\u092a \u0930\u0928\u093f\u0902\u0917 \u091a\u094b\u091f \u0915\u094b \u0906\u092e\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948, \u092d\u0935\u093f\u0937\u094d\u092f \u0915\u0947 \u0930\u0928\u094b\u0902 \u092a\u0930 \u090f\u0915 \u0938\u094d\u092a\u0902\u091c \u0921\u093e\u0932 \u0930\u0939\u093e \u0939\u0948 \u0964 \u092f\u094b\u0917 \u091a\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915\u0926\u092e \u0938\u0939\u0940 \u092a\u0942\u0930\u0915 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0909\u0928 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u0928\u0947 \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u0927\u093e\u0935\u0915 \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u091f\u093f\u092a-\u091f\u0949\u092a \u0906\u0915\u093e\u0930 \u092e\u0947\u0902 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0914\u0930 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a \u092b\u093f\u0930 \u0938\u0947 \u090f\u0915 \u0914\u0930 \u0926\u093f\u0928 \u091a\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <p id=\"mntl-sc-block_1-0-2\">As Florida yoga instructor Brittany Szafran of Sass Yoga put it, &#8220;Cross-training with yoga can help athletes reduce their risk of injury and gain strength, flexibility and stamina to improve their performance in a range of sports.&#8221; Szafran notes that the key when doing yoga is to focus on your breathing, &#8220;unite your breathe with each and every movement to reap the full benefits.&#8221;<\/p> <p id=\"mntl-sc-block_1-0-4\">\u092f\u0939\u093e\u0902 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092f\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u0939\u0948 Szafran \u0938\u0941\u091d\u093e\u0935 \u0939\u0948 \u0915\u093f \u0927\u093e\u0935\u0915 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0914\u0930 \u0909\u0928\u0915\u0947 \u092e\u0928 \u0930\u093f\u091a\u093e\u0930\u094d\u091c \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> <p id=\"mntl-sc-block_1-0-6\"><strong>\u0915\u092e \u091d\u092a\u091f\u094d\u091f\u093e<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-8\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/fvx67arJziQZ6bmc1nROhBqFw5M=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__low-lying-lunge.838x0_q80-cc728fc593424781a2b5da8b4de60f0c.jpg\" alt=\"Low lunge\"\/><figcaption>The low lunge or Anjenayasana stretches the quads and hip flexors.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-9\">\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b 90-\u0921\u093f\u0917\u094d\u0930\u0940 \u0915\u094b\u0923 \u092a\u0930 \u0924\u092c \u0924\u0915 \u092e\u094b\u0921\u093c\u0947\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0940 \u0926\u093e\u0939\u093f\u0928\u0940 \u090f\u0921\u093c\u0940 \u092a\u0930 \u0917\u0920\u092c\u0902\u0927\u0928 \u0928 \u0939\u094b \u091c\u093e\u090f\u0964 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0915\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0924\u092c \u0924\u0915 \u0935\u093e\u092a\u0938 \u0938\u094d\u0932\u093e\u0907\u0921 \u0915\u0930\u0947\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u094d\u0935\u093e\u0921\u094d\u0930\u093f\u0938\u0947\u092a\u094d\u0938 \u0914\u0930 \u0939\u093f\u092a \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u0930\u094d\u0938 \u092e\u0947\u0902 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0947 \u0932\u093f\u090f \u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0902\u0964 \u092f\u093e, \u092f\u0926\u093f \u0906\u092a \u0938\u0939\u091c \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0909\u0928\u094d\u0939\u0947\u0902 \u092a\u0940\u0920 \u0914\u0930 \u0930\u093f\u092c \u092a\u093f\u0902\u091c\u0930\u0947 \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u092b\u0930\u094d\u0936 \u092a\u0930 \u0932\u0902\u092c\u0935\u0924 \u0909\u0920\u093e\u090f\u0902\u0964 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p> <p id=\"mntl-sc-block_1-0-11\"><strong>\u0915\u0941\u0930\u094d\u0938\u0940<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-13\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/q417oR5XIa_8E59zjJVNNR7PLjU=\/838x625\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__chair-pose.838x0_q80-1ab8e3c05e554e4d990840cc82415211.jpg\" alt=\"Chair pose\"\/><figcaption>Use chair pose or Utkatasana to activate the arms, back and quads.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-14\">\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0939\u093f\u092a \u0926\u0942\u0930\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0914\u0930 \u0926\u0943\u0922\u093c\u0924\u093e \u0938\u0947 \u092b\u0930\u094d\u0936 \u092e\u0947\u0902 \u0932\u0917\u093e\u092f\u093e \u0964 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0909\u0920\u093e\u0924\u0947 \u0938\u092e\u092f \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902\u0964 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u0924\u092c \u0924\u0915 \u092e\u094b\u0921\u093c\u0947\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u091c\u093e\u0902\u0918\u0947\u0902 \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0915\u0947 \u0915\u0930\u0940\u092c \u0928 \u0939\u094b\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0932\u0917\u0924\u093e \u0939\u0948\u0964 \u092b\u0930\u094d\u0936 \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u0926\u092c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0930\u0940 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0932\u0902\u092c\u093e \u0964<\/p> <p id=\"mntl-sc-block_1-0-16\"><strong>\u0906\u0917\u0947 \u0916\u0921\u093c\u0947 \u092e\u094b\u0921\u093c<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-18\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/LZ_QpGi2ZFNXlcHCY20V5tRAbYE=\/838x554\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__intense-forwardbend.838x0_q80-55c6d9b8a84440ce90242e4f67d5b7f5.jpg\" alt=\"Standing forward bend pose\"\/><figcaption>Stretch your hamstrings with whatever variation of the standing forward bend, or Uttanasana, pose feels comfortable.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-19\">\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0939\u093f\u092a \u0926\u0942\u0930\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924\u0940 \u0938\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0932\u0917\u093e\u092f\u093e \u0964 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u092a\u0930 \u0906\u0917\u0947 \u091d\u0941\u0915\u0928\u093e, \u0927\u0921\u093c \u0932\u0902\u092c\u093e \u091c\u092c \u0906\u092a \u092b\u0930\u094d\u0936 \u0915\u0940 \u0913\u0930 \u092a\u0939\u0941\u0902\u091a\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0926\u093f \u092f\u0939 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0939\u0948, \u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0938\u0902\u092d\u093e\u0932\u094b \u092f\u093e \u0905\u092a\u0928\u0947 \u091f\u0916\u0928\u0947 \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u0932\u092a\u0947\u091f\u094b \u0964 \u092f\u0926\u093f \u092f\u0939 \u090f\u0915 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0947 \u092c\u0939\u0941\u0924 \u0917\u0939\u0930\u0947 \u0939\u0948, \u092b\u0930\u094d\u0936 \u092a\u0930 \u092c\u094d\u0932\u0949\u0915 \u0930\u0916\u0915\u0930 Szafan \u0915\u0947 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u0938\u0902\u092d\u093e\u0932\u094b \u091c\u092c \u0906\u092a \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> <p id=\"mntl-sc-block_1-0-21\"><strong>\u090a\u0901\u091f<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-23\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/jTmxArrcvOW5VNBM1BVaMY5zo0A=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__camel-pose.838x0_q80-6aec632618c64142bfbb7b055994f7db.jpg\" alt=\"Camel pose\"\/><figcaption>Use the camel pose or Ustrasana to stretch out your lower back and hip flexors.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-24\">\u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0939\u093f\u092a \u0926\u0942\u0930\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0915\u0947 \u0938\u093e\u0925 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0918\u0941\u091f\u0928\u0947 \u0964 \u0905\u092a\u0928\u0947 \u092a\u0902\u091c\u094b\u0902 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092b\u0930\u094d\u0936 \u092e\u0947\u0902 \u0926\u092c\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092a\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902 \u0914\u0930 \u092b\u093f\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0935\u093e\u092a\u0938 \u0915\u092e \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0928 \u0917\u093f\u0930\u093e\u0915\u0930 \u0905\u092a\u0928\u093e \u0938\u093f\u0930 \u0924\u091f\u0938\u094d\u0925 \u0930\u0916\u0947\u0902\u0964 \u090f\u0915 \u0917\u0939\u0930\u0947 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u092a\u093f\u0902\u0921\u0932\u093f\u092f\u094b\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u092c\u0938\u0947 \u090a\u092a\u0930 \u0915\u094b \u092b\u0930\u094d\u0936 \u092e\u0947\u0902 \u0926\u092c\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0915\u092e \u0915\u0930\u0947\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u090f\u0921\u093c\u093f\u092f\u094b\u0902 \u0915\u094b \u092a\u0915\u0921\u093c\u0915\u0930 \u0916\u0941\u0926 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947\u0964<\/p> <p id=\"mntl-sc-block_1-0-26\"><strong>\u091d\u0941\u0915\u093e \u0939\u0940\u0930\u094b<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-28\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/k9kFK3S0krEDOy97ceWYM7hMTHU=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__reclining-hero.838x0_q80-a42d829617f344af8b94d06ddd8206de.jpg\" alt=\"Reclining Hero pose\"\/><figcaption>There are several variations of the Reclining Hero or Supta Virasana pose you can use to stretch your ankles, quads and back.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-29\">\u0939\u0940\u0930\u094b \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u0915\u0930\u094b, \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u091b\u0942\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u092c\u0938\u0947 \u090a\u092a\u0930 \u092b\u0930\u094d\u0936 \u092e\u0947\u0902 \u0926\u092c\u093e\u092f\u093e \u0915\u0947 \u0938\u093e\u0925 \u092b\u0930\u094d\u0936 \u092a\u0930 \u092c\u0948\u0920\u0947 \u0964 \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0915\u092e \u0915\u0930\u0947\u0902\u0964 \u091c\u0948\u0938\u093e \u0915\u093f Szafran \u0926\u0930\u094d\u0936\u093e\u0924\u093e \u0939\u0948, \u0906\u092a \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092c\u091f \u0915\u0947 \u0928\u0940\u091a\u0947 \u090f\u0915 \u092c\u094d\u0932\u0949\u0915 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u090f\u0915 \u0917\u0939\u0930\u0947 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f, \u092c\u094d\u0932\u0949\u0915 \u0915\u094b \u0939\u091f\u093e \u0926\u0947\u0902 \u0914\u0930 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0935\u093e\u092a\u0938 \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092d\u0940 \u0924\u0930\u0939 \u0938\u0947 \u091d\u0941\u0915\u0928\u093e\u0964<\/p> <p id=\"mntl-sc-block_1-0-31\"><strong>\u0928\u093e\u0935<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-33\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/Q8q2SYLKD9KuFwu71C_ZOXWstd0=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__boat-pose.838x0_q80-623d387a46ed47b087cf53bce5303f0e.jpg\" alt=\"Boat pose\"\/><figcaption>Use boat pose or Navasana to strengthen and stretch your core and hip flexors.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-34\">\u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u091d\u0941\u0915\u0947 \u0939\u0941\u090f \u0914\u0930 \u091c\u092e\u0940\u0928 \u092a\u0930 \u092a\u0948\u0930 \u0938\u092a\u093e\u091f \u092c\u0948\u0920\u0947\u0902\u0964 \u0935\u093e\u092a\u0938 \u0925\u094b\u0921\u093c\u093e \u0926\u0941\u092c\u0932\u093e, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0909\u0920\u093e\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0924\u0941\u0932\u093e \u0930\u0916\u0928\u0947 \u091c\u092c \u0924\u0915 \u0905\u092a\u0928\u0947 \u092c\u091b\u0921\u093c\u094b\u0902 \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0939\u0948\u0902 \u0964 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u0906\u0915\u0930\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0938\u0940\u0927\u0947 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u091c\u092c\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u092c\u091f \u092a\u0930 \u0938\u0902\u0924\u0941\u0932\u0928 \u0964 \u0907\u0938 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u094b \u0906\u0938\u093e\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902 (\u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u092a\u0940\u091b\u0947 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u0930\u0916\u0915\u0930) \u092f\u093e \u0905\u0927\u093f\u0915 \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 (\u0909\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0947 \u092a\u0915\u094d\u0937\u094b\u0902 \u092e\u0947\u0902 \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0938\u0947)\u0964<\/p> <p id=\"mntl-sc-block_1-0-36\"><strong>\u0915\u092c\u0942\u0924\u0930<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-38\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/Wen3rT_TOy4GCyMYUX0Khb859gM=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__pigeon-pose.838x0_q80-7211fcbc19534888a74df00f74ed30dd.jpg\" alt=\"Pigeon Pose\"\/><figcaption>Pigeon pose or Kapotasana helps to open the hips and stretch out the glutes.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-39\">\u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u092d\u0940 \u091a\u094c\u0915\u094b\u0902 \u092a\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u0905\u092a\u0928\u0940 \u092c\u093e\u0908\u0902 \u0915\u0932\u093e\u0908 \u0938\u0947 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0930\u0916\u0947\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a\u0915\u093e \u092c\u093e\u092f\u093e\u0902 \u092a\u0948\u0930 \u0906\u092a\u0915\u0940 \u091a\u091f\u093e\u0908 \u0915\u0947 \u0926\u093e\u0908\u0902 \u0913\u0930 \u092b\u0948\u0932\u0940 \u0939\u0941\u0908 \u0939\u0948\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u093e \u0926\u093e\u0939\u093f\u0928\u093e \u092a\u0948\u0930 \u0924\u091f\u0938\u094d\u0925 \u0930\u0939\u0924\u093e \u0939\u0948 (\u0926\u0942\u0938\u0930\u0947 \u0936\u092c\u094d\u0926\u094b\u0902 \u092e\u0947\u0902, \u092e\u094b\u0921\u093c \u0928\u0939\u0940\u0902 \u0939\u0948)\u0964 \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u0938\u0902\u092d\u093e\u0932\u094b, \u092f\u093e \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0917\u0947 \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0906\u092a \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u0906\u0930\u093e\u092e \u092f\u093e \u0938\u093e\u092e\u0928\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0916\u0940\u0902\u091a \u0926\u094d\u0935\u093e\u0930\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u094b \u0917\u0939\u0930\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u093e \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0930\u0947\u0902 \u0964 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p> <p id=\"mntl-sc-block_1-0-41\"><strong>\u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u092e\u0941\u0921\u093c\u0924\u0947 \u092c\u0948\u0920\u0947<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-43\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/yROK5JBXCMc0BAhVUtF-G2OKBGE=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__seated-forward-fold.838x0_q80-a500de51e2ba44d899aa2f592ef97d07.jpg\" alt=\"Seated forward fold\"\/><figcaption>The seated forward fold pose or Paschimottanasana is a calming pose that can help you cool down the hamstrings.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-44\">\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092b\u0930\u094d\u0936 \u092a\u0930 \u092c\u0948\u0920\u094b \u0938\u0940\u0927\u0947 \u0906\u092a \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u092c\u0922\u093c\u093e\u092f\u093e \u0964 \u0936\u094d\u0935\u093e\u0938, \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u093e\u0939\u0930 \u0915\u0940 \u0913\u0930 \u0914\u0930 \u092b\u093f\u0930 \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u092a\u0930 \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u094b \u0932\u0902\u092c\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0938\u0947 \u0906\u0917\u0947 \u091d\u0941\u0915\u0928\u093e, \u0938\u093e\u0935\u0927\u093e\u0928 \u0915\u093f\u092f\u093e \u091c\u093e \u0930\u0939\u093e \u0939\u0948 \u091c\u094b \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0906\u0917\u0947 \u0916\u093f\u0902\u091a\u093e\u0935 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964<\/p> <p id=\"mntl-sc-block_1-0-46\"><strong>\u0938\u094d\u092b\u093f\u0902\u0915\u094d\u0938<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-48\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/V8TZ-Y0VQpMGM0n3kurnus94FXc=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__sphinx.838x0_q80-592eb4c035624339b1a121f64eb0a5c1.jpg\" alt=\"Sphinx pose\"\/><figcaption>The sphinx pose or Salamba Bhujangasana helps to stretch out the lower back.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-49\">\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092a\u0930 \u091d\u0942\u0920 \u092c\u094b\u0932\u0947\u0902 \u0914\u0930 \u0906\u092a\u0915\u0947 \u092a\u0940\u091b\u0947 \u0915\u0940 \u0926\u0940\u0935\u093e\u0930 \u0915\u0940 \u0913\u0930 \u0916\u0940\u0902\u091a\u0947\u0902\u0964 \u090f\u0915 \u0926\u0942\u0938\u0930\u0947 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0905\u092a\u0928\u0947 \u0905\u0917\u094d\u0930\u092d\u0941\u091c\u093e \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0925\u094b\u0921\u093c\u093e \u0906\u0917\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u0930\u0916\u0947\u0902 \u0964 \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u092b\u0930\u094d\u0936 \u0938\u0947 \u090f\u0915 \u0915\u094b\u092e\u0932 \u092a\u0940\u0920 \u092e\u094b\u0921\u093c \u092e\u0947\u0902 \u0909\u0920\u093e\u090f\u0902\u0964<\/p> <p id=\"mntl-sc-block_1-0-51\"><strong>\u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0915\u0941\u0924\u094d\u0924\u093e<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-53\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/f9CywLUmghfE1U-H_LSr0Skl2po=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__upward-facing-dog.838x0_q80-d40bc21ed11949239a90201805cc5979.jpg\" alt=\"Upward Facing Dog pose\"\/><figcaption>The upward facing dog pose, also called Urdhva Mukha Shvanasana, stretches through the back of the legs while lifting and opening the chest.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-54\">\u0938\u094d\u092b\u093f\u0902\u0915\u094d\u0938 \u092e\u0941\u0926\u094d\u0930\u093e \u0938\u0947, \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0906\u0915\u0930\u094d\u0937\u093f\u0924 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0947 \u090a\u092a\u0930\u0940 \u0930\u093f\u092c \u092a\u093f\u0902\u091c\u0930\u0947 \u0915\u0947 \u092a\u093e\u0938 \u0932\u0917\u093e\u090f\u0902\u0964 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902 \u0914\u0930 \u092b\u0930\u094d\u0936 \u0938\u0947 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0914\u0930 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0909\u0920\u093e \u0932\u0947\u0902\u0964 \u0915\u0902\u0927\u0947 \u092c\u094d\u0932\u0947\u0921 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0932\u093f\u092b\u094d\u091f \u091c\u092c\u0915\u093f \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0928\u0930\u092e \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0914\u0930 \u0905\u092a\u0928\u0947 \u0938\u0940\u0927\u0947 \u0906\u0917\u0947 \u091f\u0915\u091f\u0915\u0940 \u0964<\/p> <p id=\"mntl-sc-block_1-0-56\"><strong>\u091f\u093f\u0921\u094d\u0921\u0940<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-58\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/VFqyyeKcZ74dSRgU03kPQwikeoY=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__locust-pose.838x0_q80-04067ce8f7c0459181b8366c3acda017.jpg\" alt=\"Locust Pose\"\/><figcaption>Try the Locust Pose, or Shalabhasana, to strengthen your back, legs, and arms.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-59\">\u0905\u092a\u0928\u0947 \u092a\u0915\u094d\u0937\u094b\u0902 \u092a\u0930 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0914\u0930 \u091b\u0924 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092a\u0930 \u091d\u0942\u0920 \u092c\u094b\u0932\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902, \u092c\u093e\u0939\u094b\u0902, \u090a\u092a\u0930\u0940 \u0927\u0921\u093c \u0914\u0930 \u092b\u0930\u094d\u0936 \u0938\u0947 \u0938\u093f\u0930 \u0915\u094b \u0909\u0920\u093e\u0924\u0947 \u0938\u092e\u092f \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f\u0964 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0942\u092a \u0938\u0947 \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0924\u0915 \u0916\u0940\u0902\u091a\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u0939\u0941\u0902\u091a\u0947\u0902\u0964<\/p> <p id=\"mntl-sc-block_1-0-61\"><strong>\u092a\u091f\u0930\u093e<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-63\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/uvXxz8JWgKFTtAEWb8i7FbM3xgc=\/838x556\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__plank-pose.838x0_q80-0543d8996e5d45439191cab7dd0498cc.jpg\" alt=\"Plank pose\"\/><figcaption>Planks are all the rage these days. Use this position, also called Utthita Chaturunga Dandasana, to strengthen your whole body.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-64\">\u0938\u094d\u092b\u093f\u0902\u0915\u094d\u0938 \u092f\u093e \u091f\u093f\u0921\u094d\u0921\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0932\u093e\u090f\u0902 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u091b\u093e\u0924\u0940 \u0915\u0947 \u092a\u093e\u0938 \u0932\u0917\u093e\u090f\u0902\u0964 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902 \u0914\u0930 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0928\u0940\u091a\u0947 \u0915\u0930\u094d\u0932\u093f\u0902\u0917 \u0915\u0930\u0947\u0902\u0964 \u0915\u0902\u0927\u094b\u0902 \u0915\u094b \u0915\u0932\u093e\u0908 \u0914\u0930 \u0927\u0921\u093c \u0915\u0947 \u090a\u092a\u0930 \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0930\u0916\u0947\u0902\u0964 \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u0947 \u0914\u0930 \u090f\u0921\u093c\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0932\u0902\u092c\u093e \u092b\u0930\u094d\u0936 \u0915\u0940 \u0913\u0930 \u0917\u093f\u0930\u0928\u0947 \u092f\u093e \u091b\u0924 \u0915\u0940 \u0913\u0930 \u0927\u0915\u094d\u0915\u093e \u0938\u0947 \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964<\/p> <p id=\"mntl-sc-block_1-0-66\"><strong>\u0938\u0941\u092a\u093f\u0928 \u092a\u0947\u091f \u091f\u094d\u0935\u093f\u0938\u094d\u091f<\/strong><\/p> <figure class=\"wp-block-image\" id=\"mntl-sc-block_1-0-68\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/l9CGHkSHqWoB8A8uaJaCgnnrPsM=\/838x476\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2017__05__supine-belly-twist.838x0_q80-78761a9aa2cb45bdb573b2715b77f081.jpg\" alt=\"Supine Belly Twist\"\/><figcaption>The supine belly twist or Jathara Parivartanasana helps lengthen and strengthen the spine and abdominal muscles.&nbsp;(Photo: Ryan Williams)<\/figcaption><\/figure> <p id=\"mntl-sc-block_1-0-69\">\u0905\u092a\u0928\u0940 \u0924\u0930\u092b \u0938\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u091d\u0942\u0920 \u092c\u094b\u0932\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0930\u0939\u093e \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u092a\u0930 \u0932\u093e\u090f\u0902\u0964 \u0938\u093e\u0901\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0938\u092e\u092f, \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u092c\u093e\u0908\u0902 \u0913\u0930 \u0915\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0915\u0902\u0927\u0947 \u092a\u0930 \u0926\u0947\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u094b \u091a\u093e\u0932\u0942 \u0915\u0930\u0947\u0902\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0926\u094b\u0928\u094b\u0902 \u0915\u0902\u0927\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u092b\u094d\u0932\u0948\u091f \u0930\u0939\u0924\u0947 \u0939\u0948\u0902\u0964 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0927\u093e\u0935\u0915 \u092a\u093e\u0930 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0930 \u092c\u093e\u0939\u0930 \u0932\u0902\u0918\u0928 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u0916\u094d\u092f\u093e\u0924 \u0939\u0948 \u0924\u093e\u0915\u093f \u0935\u0947 \u0914\u0930 \u0905\u0927\u093f\u0915 \u092e\u0940\u0932 \u092e\u0947\u0902 \u0928\u093f\u091a\u094b\u0921\u093c \u0915\u0930 \u0938\u0915\u0924\u0947 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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