{"id":8719,"date":"2023-12-19T01:09:49","date_gmt":"2023-12-19T01:09:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8719"},"modified":"2023-12-19T01:09:56","modified_gmt":"2023-12-19T01:09:56","slug":"best-yoga-poses-for-weight-loss","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/best-yoga-poses-for-weight-loss\/","title":{"rendered":"\u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u092f\u094b\u0917 \u092c\u0928 \u0917\u092f\u093e \u0939\u0948"},"content":{"rendered":"<\/p>\n<h2><strong>\u092a\u0930\u093f\u091a\u092f<\/strong><\/h2>\n<h3><strong>\u092a\u0947\u091f \u0935\u0938\u093e \u092e\u0947\u0902 \u0915\u092e\u0940 \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917<\/strong><\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2013\/08\/35-24-Best-Yoga-Poses-To-Lose-Weight-Quickly-And-Easily_452500954.jpg\" alt=\"\" \/><\/figure>\n<p>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u091c\u092e\u093e \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u092d\u0940 \u091a\u0930\u094d\u092c\u0940 \u092e\u0947\u0902 \u0938\u0947 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u092c\u0939\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u091c\u093f\u0926\u094d\u0926\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0906\u0907\u090f \u0939\u092e \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u0906\u0939\u093e\u0930, \u0936\u094d\u0935\u093e\u0938, \u0935\u093f\u0936\u094d\u0930\u093e\u092e \u0914\u0930 \u0927\u094d\u092f\u093e\u0928 \u092a\u0930 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 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\u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u091c\u093e\u0902\u0918\u094b\u0902 \u0939\u0948\u0902 \u0964 \u091c\u093f\u092e \u092e\u0947\u0902 \u092c\u093f\u0924\u093e\u090f \u0918\u0902\u091f\u0947 \u0914\u0930 \u0915\u0921\u093c\u0947 \u0906\u0939\u093e\u0930 \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927 \u0938\u092d\u0940 \u0915\u094b \u091c\u092c \u091c\u093e\u0902\u0918 \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u091c\u0932\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0935\u094d\u092f\u0930\u094d\u0925 \u0932\u0917 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0926\u093f \u0906\u092a \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u091c\u093e\u0902\u0918 \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u091c\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u094d\u092f \u0938\u092d\u0940 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0938\u0947 \u092c\u093e\u0939\u0930 \u091a\u0932\u093e \u0917\u092f\u093e \u0939\u0948, \u0939\u092e \u0905\u0928\u0941\u0936\u0902\u0938\u093e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a \u092f\u094b\u0917 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b \u0964 \u0906\u0907\u090f \u0915\u0941\u091b \u0938\u093f\u0926\u094d\u0927 \u0906\u0938\u0928\u094b\u0902 \u0915\u094b \u0926\u0947\u0916\u0947\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u091c\u093f\u0926\u094d\u0926\u0940 \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u091c\u093e\u0902\u0918\u094b\u0902 \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u092c\u0939\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3>1. \u092e\u0902\u0921\u0941\u0915\u093e\u0938\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthunbox.com\/wp-content\/uploads\/2019\/02\/optimized-rdt6.jpg\" alt=\"\" \/><\/figure>\n<p>\u092e\u0902\u0921\u0941\u0915\u093e\u0938\u0928, \u091c\u093f\u0938\u0947 \u092e\u0947\u0902\u0922\u0915 \u0906\u0938\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092a\u0947\u091f \u0917\u0948\u0938 \u0915\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0938\u0947 \u091b\u0941\u091f\u0915\u093e\u0930\u093e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0906\u092a\u0915\u0947 \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u091c\u093e\u0902\u0918\u094b\u0902 \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u091c\u0932\u093e\u0928\u0947 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u092c\u0948\u0920\u0915\u0930 \u092a\u094d\u0930\u093e\u0930\u0902\u092d \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u0926\u094b\u0928\u094b\u0902 \u0905\u0902\u0917\u0942\u0920\u094b\u0902 \u0915\u094b \u0905\u0902\u0926\u0930 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0940 \u092e\u0941\u091f\u094d\u0920\u0940 \u0915\u094b \u0917\u094b\u0932 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0928\u093e\u092d\u093f \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u0915\u094b \u0905\u092a\u0928\u0940 \u0917\u094b\u0932 \u092e\u0941\u091f\u094d\u0920\u0940 \u0915\u0947 \u0938\u093e\u0925 \u0926\u092c\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0938\u092e\u092f, \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u094b \u0905\u092a\u0928\u0940 \u091c\u093e\u0902\u0918\u094b\u0902 \u092a\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u091d\u0941\u0915\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u0938\u093f\u0930 \u0914\u0930 \u0917\u0930\u094d\u0926\u0928 \u0906\u0917\u0947 \u092c\u0922\u093c \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u092a\u0915\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u2022 \u0906\u092a \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u094b \u0905\u092a\u0928\u0940 \u091c\u093e\u0902\u0918 \u0938\u0947 \u090a\u092a\u0930 \u0932\u093e\u0915\u0930 \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u092a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e: \u092f\u0926\u093f \u0906\u092a \u0930\u0940\u0922\u093c \u0915\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902, \u092b\u093f\u0938\u0932 \u0921\u093f\u0938\u094d\u0915, \u092f\u093e \u0932\u0915\u0921\u093c\u0940 \u0938\u094d\u092a\u0949\u0928\u094d\u0921\u093f\u0932\u093e\u0907\u091f\u093f\u0938 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>2. \u0936\u0932\u092d\u0938\u093e\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thehealthsite.com\/wp-content\/uploads\/2014\/06\/shalabhasana.jpg\" alt=\"\" \/><\/figure>\n<p>\u0936\u0932\u092d\u093e\u0938\u0928, \u091c\u093f\u0938\u0947 \u091f\u093f\u0921\u094d\u0921\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0940 \u0915\u092e\u0930, \u0918\u0941\u091f\u0928\u0947, \u091c\u093e\u0902\u0918\u094b\u0902 \u0914\u0930 \u092a\u0947\u091f \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u091c\u092e\u093e \u0935\u0938\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0915\u0941\u091b \u0906\u0938\u0928 \u0932\u093e\u092d\u094b\u0902 \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0930\u0915\u094d\u0924 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0914\u0930 \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092a\u0930 \u091d\u0942\u0920 \u092c\u094b\u0932\u094b\u0964<\/p>\n<p>\u2022 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0947 \u092a\u0948\u0930 \u0914\u0930 \u0939\u0940\u0932\u094d\u0938 \u0906\u092a\u0915\u0947 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0915\u093f\u0928\u093e\u0930\u094b\u0902 \u092a\u0930 \u090f\u0915 \u0938\u093e\u0925 \u0939\u0948\u0902 (\u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u091c\u092e\u0940\u0928 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0930\u0939\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0940 \u091c\u093e\u0902\u0918\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0930\u0916\u093e \u0917\u092f\u093e \u0939\u0948)\u0964<\/p>\n<p>\u2022 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u0914\u0930 \u092e\u093e\u0925\u0947 \u091c\u092e\u0940\u0928 \u0915\u094b \u091b\u0942\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092c, \u0905\u092a\u0928\u0940 \u0920\u094b\u0921\u093c\u0940 \u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0920\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0938\u093e\u0901\u0938 \u0932\u0947\u0924\u0947 \u0938\u092e\u092f, \u0905\u092a\u0928\u0947 \u0926\u094b\u0928\u094b\u0902 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0909\u0924\u0928\u093e \u090a\u0902\u091a\u093e \u0909\u0920\u093e\u090f\u0902 \u091c\u093f\u0924\u0928\u093e \u0906\u092a \u092a\u093f\u091b\u0921\u093c\u0947 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u091c\u092e\u0940\u0928 \u092a\u0930 \u0926\u092c\u093e\u090f \u0930\u0916\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0907\u0938 \u092a\u094b\u091c\u0940\u0936\u0928 \u0915\u094b \u0915\u0941\u091b \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u092a\u0915\u0921\u093c\u0947\u0902 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u091c\u092e\u0940\u0928 \u092a\u0930 \u0928\u0940\u091a\u0947 \u0932\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0906 \u0938\u0915\u0947\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e: \u092f\u0926\u093f \u0906\u092a \u0928\u093f\u092e\u094d\u0928\u0932\u093f\u0916\u093f\u0924 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0930\u0939\u0947\u091c \u0915\u0930\u0947\u0902 &#8211;<\/p>\n<p>\u2022 \u0905\u0938\u094d\u0925\u092e\u093e<\/p>\n<p>\u2022 \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a<\/p>\n<p>\u2022 \u0906\u0902\u0924\u094b\u0902 \u0915\u093e \u0924\u092a\u0947\u0926\u093f\u0915<\/p>\n<p>\u2022 \u092a\u0947\u092a\u094d\u091f\u093f\u0915 \u0905\u0932\u094d\u0938\u0930<\/p>\n<p>\u2022 \u0939\u0943\u0926\u092f \u0930\u094b\u0917<\/p>\n<p>\u2022 \u0915\u092e\u091c\u094b\u0930 \u092b\u0947\u092b\u0921\u093c\u0947\u0964<\/p>\n<h3>3. \u0939\u0932\u0938\u093e\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-06\/yoga_625x350_81465802062.jpg\" alt=\"\" \/><\/figure>\n<p>\u0939\u0932\u0938\u093e\u0928\u093e, \u091c\u093f\u0938\u0947 \u0939\u0932 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u094b \u0905\u092a\u091a \u0914\u0930 \u0915\u092c\u094d\u091c \u091c\u0948\u0938\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0915\u094b \u0916\u0924\u094d\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092e\u0939\u093e\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948\u0964 \u092f\u0939 \u0909\u0928 \u092c\u091a\u094d\u091a\u094b\u0902 \u0915\u094b \u0938\u0941\u091d\u093e\u0935 \u0926\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0905\u092a\u0928\u0940 \u0909\u092e\u094d\u0930 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0932\u0902\u092c\u093e \u092c\u0922\u093c\u0928\u0947 \u092e\u0947\u0902 \u0915\u0920\u093f\u0928\u093e\u0908 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u090f\u0915 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0914\u0930 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u0924\u0930\u092b \u0932\u0947\u091f \u091c\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092c, \u0927\u0940\u092e\u093e \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0927\u094d\u092f\u093e\u0928 \u0938\u0947 30o, 60o \u0924\u0915 \u0915\u094b\u0923 \u091a\u093e\u0930\u094d\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0922\u093c\u093e, \u0914\u0930 \u0905\u0902\u0924\u0924\u0903 90o \u091c\u092c\u0915\u093f \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u0947 \u0914\u0930 \u090a\u0930\u094d\u0927\u094d\u0935\u093e\u0927\u0930 \u0930\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<p>\u2022 \u0905\u092c, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u0947 \u092a\u093e\u0930 \u0906\u0917\u0947 \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u091f\u094d\u0930\u0915 \u0915\u094b \u0909\u0920\u093e\u090f\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u092f\u0939 \u091c\u092e\u0940\u0928 \u0915\u094b \u091b\u0942 \u0928 \u091c\u093e\u090f\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u091c\u092e\u0940\u0928 \u092a\u0930 \u0926\u092c\u093e\u0924\u0947 \u0938\u092e\u092f \u0915\u092e \u0938\u0947 \u0915\u092e 5 \u0938\u0947 10 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0907\u0938 \u092a\u094b\u091c\u0940\u0936\u0928 \u0915\u094b \u0926\u092c\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0930\u093f\u0932\u0940\u091c \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0939\u091f\u093e \u0926\u0947\u0902, \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u094b \u0915\u092e \u0915\u0930\u0947\u0902, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b 90o \u092a\u0930 \u0932\u0947 \u091c\u093e\u090f\u0902 \u091c\u094b \u0916\u0941\u0926 \u0915\u094b \u0905\u092a\u0928\u0940 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u093e \u0930\u0939\u093e \u0939\u0948\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e: \u092f\u0926\u093f \u0906\u092a \u092b\u093f\u0938\u0932 \u0921\u093f\u0938\u094d\u0915, \u0939\u0930\u094d\u0928\u093f\u092f\u093e, \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u0915\u0921\u093c\u0940 \u0930\u0940\u0922\u093c \u092f\u093e \u0917\u0930\u094d\u092d\u093e\u0936\u092f \u0917\u094d\u0930\u0940\u0935\u093e \u0938\u094d\u092a\u0949\u0928\u094d\u0921\u093f\u0932\u093e\u0907\u091f\u093f\u0938 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>4. \u092a\u093e\u0930\u0938\u094d\u0935\u093e\u0915\u094b\u0928\u093e\u0938\u093e\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/D9sFz92xTKsxNdx87r5O7HYMWss=\/3000x2000\/filters:fill(FFDB5D,1)\/extendedsideangle-5c5b575e46e0fb0001849b63.jpg\" alt=\"\" \/><\/figure>\n<p>\u092a\u093e\u0930\u094d\u0938\u094d\u0935\u093e\u0915\u094b\u0928\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u093f\u0924 \u0938\u093e\u0907\u0921 \u090f\u0902\u0917\u0932 \u092a\u094b\u091c \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0924\u0915 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0939\u0940 \u092b\u0948\u0932\u093e\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u0938\u0928 \u0915\u092c\u094d\u091c, \u092e\u093e\u0938\u093f\u0915 \u0927\u0930\u094d\u092e \u0915\u0940 \u092a\u0930\u0947\u0936\u093e\u0928\u0940, \u092c\u093e\u0902\u091d\u092a\u0928, \u0938\u093e\u0907\u091f\u093f\u0915\u093e, \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938 \u0914\u0930 \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u091c\u0948\u0938\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u092a\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947, \u092a\u0939\u093e\u0921\u093c \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0914\u0930 \u090f\u0915 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0926\u0942\u0938\u0930\u0947 \u0938\u0947 \u090f\u0915 \u092b\u0941\u091f \u0926\u0942\u0930 \u0932\u0947 \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 3 \u092b\u0941\u091f \u0905\u0902\u0924\u0930 \u092e\u093f\u0932\u0924\u093e \u0939\u0948 \u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u092c\u093e\u0939\u0930 \u0915\u0940 \u0913\u0930 \u0918\u0941\u092e\u093e\u090f\u0902 \u0932\u0947\u0915\u093f\u0928 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0926\u094b\u0928\u094b\u0902 \u090f\u0921\u093c\u0940 \u0917\u0920\u092c\u0902\u0927\u0928 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0940 \u091c\u093e\u0902\u0918 \u0914\u0930 \u091f\u0916\u0928\u0947 \u0915\u0947 \u092c\u0940\u091a \u0938\u0939\u0940 \u0915\u094b\u0923 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0907\u0938\u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0926\u093e\u090f\u0902 \u0939\u093e\u0925 \u0915\u094b \u0915\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u0940 \u0938\u0947 \u092b\u0930\u094d\u0936 \u0915\u094b \u0938\u094d\u092a\u0930\u094d\u0936 \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092c, \u092c\u093e\u090f\u0902 \u0939\u093e\u0925 \u0915\u094b \u0938\u0940\u0927\u0947 \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u092b\u0948\u0932\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0916\u093f\u0902\u091a\u0947 \u092c\u093e\u0939\u0930 \u0935\u093e\u0932\u0947 \u0939\u093e\u0925 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0926\u0947\u0916\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0907\u0938 \u092a\u094b\u091c\u0940\u0936\u0928 \u0915\u094b \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0926\u092c\u093e\u090f \u0930\u0916\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u092c\u093e\u092f\u0940\u0902 \u0913\u0930 \u0938\u0947 \u0909\u0928\u094d\u0939\u0940\u0902 \u0938\u094d\u091f\u0947\u092a\u094d\u0938 \u0915\u094b \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e: \u092f\u0926\u093f \u0906\u092a \u0938\u093e\u0907\u091f\u093f\u0915\u093e, \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u092d\u093f\u0928\u094d\u0928\u0924\u093e, \u0938\u093f\u0930\u0926\u0930\u094d\u0926 \u0914\u0930 \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>5. \u0938\u0941\u091f\u093e \u092a\u093e\u0902\u0917\u0938\u093e\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.yogajournal.com\/wp-content\/uploads\/sites\/17\/2017\/09\/hamstring-stretch-amy-with-band.jpg\" alt=\"\" \/><\/figure>\n<p>\u0938\u0941\u091f\u093e \u092a\u093e\u0902\u0917\u0938\u0941\u0925\u093e\u0928\u093e, \u091c\u093f\u0938\u0947 \u092c\u0921\u093c\u0947 \u092a\u0948\u0930 \u0915\u0947 \u092a\u0948\u0930 \u0915\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0905\u0902\u0917\u0941\u0932\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u0914\u0930 \u0917\u0920\u093f\u092f\u093e \u0915\u0947 \u0926\u0930\u094d\u0926 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u0938\u0928 \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0906\u092a\u0915\u0947 \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u092c\u091b\u0921\u093c\u094b\u0902 \u0914\u0930 \u091c\u093e\u0902\u0918\u094b\u0902 \u0915\u094b \u090f\u0915 \u092c\u0921\u093c\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092c, \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0926\u093e\u0939\u093f\u0928\u0940 \u091c\u093e\u0902\u0918 \u0915\u094b \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u092e\u0947\u0902 \u0916\u0940\u0902\u091a\u0947\u0902\u0964<\/p>\n<p>\u2022 \u090f\u0915 \u092c\u093e\u0930 \u0916\u0940\u0902\u091a \u0932\u0947\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926, \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092e\u0947\u0902 \u0917\u0932\u0947 \u0932\u0917\u093e\u090f\u0902 \u0914\u0930 \u092a\u0948\u0930 \u0915\u0947 \u0915\u092a \u092e\u0947\u0902 \u090f\u0915 \u092a\u091f\u094d\u091f\u093e \u0932\u0942\u092a \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0926\u093e\u0939\u093f\u0928\u0940 \u090f\u0921\u093c\u0940 \u0915\u094b \u091b\u0924 \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u0947 \u0915\u0947 \u092c\u094d\u0932\u0947\u0921 \u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0926\u092c\u093e\u0924\u0947 \u0938\u092e\u092f \u0926\u092c\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0909\u0938 \u092a\u0948\u0930 \u0915\u0947 \u092e\u0939\u093e\u0928 \u092a\u0948\u0930 \u0915\u0940 \u0905\u0902\u0917\u0941\u0932\u0940 \u0915\u094b \u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0915\u0947 \u0935\u093f\u0938\u094d\u0924\u093e\u0930\u093f\u0924 \u092a\u0948\u0930 \u092b\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u2022 \u092a\u0948\u0930 \u0915\u094b \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092d\u0940 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e: \u092f\u0926\u093f \u0906\u092a \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917 \u092f\u093e \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094b\u091f \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902 \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0928 \u0915\u0930\u0947\u0902\u0964 \u0917\u0930\u094d\u092d\u0935\u0924\u0940 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u092d\u0940 \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0916\u0941\u0926 \u0915\u094b \u0926\u0942\u0930 \u0930\u0916\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<h3>6. \u0909\u0937\u094d\u0924\u093e\u0930\u0938\u093e\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/jpeg;base64,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alt=\"\" \/><\/figure>\n<p>Ushtrasana, \u092d\u0940 \u090a\u0902\u091f \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u090f\u0915 \u0915\u0942\u092c\u0921\u093c \u0935\u093e\u092a\u0938 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u092e\u0939\u093e\u0928 \u092a\u0930\u093f\u0923\u093e\u092e \u0909\u092a\u091c \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964 \u092f\u0939 \u090f\u0902\u0921\u094b\u0915\u094d\u0930\u093e\u0907\u0928 \u0938\u093f\u0938\u094d\u091f\u092e \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092c\u0947\u0939\u0924\u0930 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u092c\u0948\u0920\u0915\u0930 \u092a\u094d\u0930\u093e\u0930\u0902\u092d \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u090f\u0902 \u091c\u092c\u0915\u093f \u0906\u092a\u0915\u0947 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0935\u093e\u092a\u0938 \u0907\u0936\u093e\u0930\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u094b \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u0915\u094b \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0938\u0947 \u092a\u0915\u0921\u093c\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u094b \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u092a\u0915\u0921\u093c\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0930\u093f\u0932\u0940\u091c \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u0938\u0947 \u0909\u0924\u093e\u0930\u0947\u0902, \u0905\u092a\u0928\u093e \u0938\u093f\u0930 \u0932\u093e\u090f\u0902, \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092c\u093e\u0915\u0940 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0935\u091c\u094d\u0930\u093e\u0938\u0928 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0932\u0947 \u091c\u093e\u090f\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e: \u092f\u0926\u093f \u0906\u092a \u0938\u093f\u0930 \u0915\u093e \u091a\u0915\u094d\u0915\u0930, \u0939\u0930\u094d\u0928\u093f\u092f\u093e, \u0917\u0920\u093f\u092f\u093e, \u092f\u093e \u092a\u0947\u091f \u0915\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0930\u0939\u0947\u091c \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>7. \u0935\u094d\u092f\u093e\u0918\u0930\u093e\u0938\u093e\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.gaia.com\/wp-content\/uploads\/TigerPose_StephSchwartz-768x432.jpg\" alt=\"\" \/><\/figure>\n<p>\u0935\u094d\u092f\u093e\u0918\u0930\u093e\u0928\u093e, \u091c\u093f\u0938\u0947 \u091f\u093e\u0907\u0917\u0930 \u092a\u094b\u091c \u0915\u0947 \u0928\u093e\u092e \u0938\u0947 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0906\u092a\u0915\u0947 \u0930\u0915\u094d\u0924 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0906\u092a\u0915\u0940 \u092c\u093e\u0939\u094b\u0902, \u0918\u0941\u091f\u0928\u094b\u0902 \u0914\u0930 \u091c\u093e\u0902\u0918\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0915\u093e\u0930\u0917\u0930 \u0939\u0948\u0964 \u092f\u0939 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u0939\u0948, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u091c\u093e\u0902\u0918\u094b\u0902 \u092e\u0947\u0902 \u0935\u0938\u093e \u091c\u0932\u0928\u0947 \u092e\u0947\u0902 \u0907\u0938\u0915\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u0940\u0932\u0924\u093e \u0915\u0947 \u0932\u093f\u090f\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u092c\u093f\u0932\u094d\u0932\u0940 \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u0941\u0926\u094d\u0930\u093e \u0938\u0902\u092d\u093e\u0932\u0928\u0947 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u094b\u0964<\/p>\n<p>\u2022 \u0905\u092c \u091d\u0941\u0915\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u0909\u0920\u093e\u090f\u0902\u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u0947 \u092a\u0940\u091b\u0947 \u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0909\u0924\u0928\u093e \u0915\u0930\u0940\u092c \u0932\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0938\u0940\u0927\u0947 \u0906\u0917\u0947 \u0926\u0947\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u093e \u0938\u093f\u0930 \u0909\u0920\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0907\u0938 \u092a\u094b\u091c\u0940\u0936\u0928 \u0915\u094b \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u0947 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u0915\u0940 \u0913\u0930 \u0932\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092c, \u091c\u093e\u0902\u0918 \u0915\u094b \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u092a\u0930 \u0926\u092c\u093e\u090f\u0902 \u0914\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u092a\u0915\u0921\u093c\u0947\u0902\u0964<\/p>\n<p>\u2022 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0938\u0947 \u0907\u0938\u0947 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e: \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u0947, \u091c\u093e\u0902\u0918, \u092a\u0948\u0930, \u0917\u0930\u094d\u0926\u0928, \u092a\u0940\u0920 \u092f\u093e \u091c\u094b\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u092f\u0926\u093f \u0906\u092a\u0915\u094b \u0930\u0940\u0922\u093c \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e, \u092b\u093f\u0938\u0932 \u0921\u093f\u0938\u094d\u0915, \u0918\u0941\u091f\u0928\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u092f\u093e \u0915\u092e\u091c\u094b\u0930 \u0915\u0932\u093e\u0908 \u0939\u0948, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0930\u0939\u0947\u091c \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>8. \u092a\u0930\u093f\u0935\u0924\u094d\u0924\u093e \u0924\u094d\u0930\u093f\u0915\u094b\u0928\u093e\u0938\u093e\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/missyogafit.com\/wp-content\/uploads\/2018\/12\/extended-side-angle-pose-2-1140x761.jpg\" alt=\"\" \/><\/figure>\n<p>\u092a\u0930\u093f\u0935\u0924\u094d\u0924\u093e \u0924\u094d\u0930\u093f\u0915\u094b\u0928\u093e, \u091c\u093f\u0938\u0947 \u0918\u0942\u092e\u0924\u0940 \u0924\u094d\u0930\u093f\u0915\u094b\u0923 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092e\u0947\u0902 \u0915\u0920\u094b\u0930\u0924\u093e \u0938\u0947 \u0928\u093f\u092a\u091f\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u092a\u0940\u0920 \u0926\u0930\u094d\u0926 \u0938\u0947 \u0930\u093e\u0939\u0924 \u0926\u093f\u0932\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092a\u093e\u091a\u0928 \u0915\u094b \u0935\u093f\u0928\u093f\u092f\u092e\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u0915\u092c\u094d\u091c \u0938\u0947 \u092e\u0941\u0915\u094d\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0924\u093e\u0921\u093c\u0938\u093e\u0928\u093e \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u0921\u093c\u0947 \u0939\u094b\u0915\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0909\u0928\u0915\u0947 \u092c\u0940\u091a 3 \u092b\u0940\u091f \u0915\u0947 \u0905\u0902\u0924\u0930\u093e\u0932 \u0915\u094b \u0938\u092e\u093e\u092f\u094b\u091c\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0905\u0932\u0917 \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0902\u0927\u0947 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0924\u0915 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0909\u0920\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u094b 30o \u0915\u0947 \u0915\u094b\u0923 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b 90o \u0915\u0947 \u0915\u094b\u0923 \u092a\u0930 \u0918\u0941\u092e\u093e\u090f\u0902 \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0926\u094b\u0928\u094b\u0902 \u090f\u0921\u093c\u0940 \u0938\u0902\u0930\u0947\u0916\u0923 \u092e\u0947\u0902 \u0939\u0948\u0902\u0964<\/p>\n<p>\u2022 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0914\u0930 \u091f\u0916\u0928\u0947 \u0915\u094b \u0938\u0902\u0930\u0947\u0916\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0926\u093e\u0939\u093f\u0928\u0940 \u091c\u093e\u0902\u0918 \u0915\u094b \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092c, \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u094b \u0926\u093e\u0908\u0902 \u0913\u0930 \u0918\u0941\u092e\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0939\u093e\u0925 \u0915\u094b \u092b\u0930\u094d\u0936 \u0915\u094b \u091b\u0942\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0907\u0938 \u092a\u094b\u091c\u0940\u0936\u0928 \u0915\u094b \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0926\u092c\u093e\u0915\u0930 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0938\u0947 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e\u0903 \u092f\u0926\u093f \u0906\u092a \u0928\u093f\u092e\u094d\u0928 \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u0926\u0938\u094d\u0924, \u0938\u093f\u0930\u0926\u0930\u094d\u0926\/\u092e\u093e\u0907\u0917\u094d\u0930\u0947\u0928 \u092f\u093e \u0905\u0928\u093f\u0926\u094d\u0930\u093e \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>9. \u0935\u0940\u0930\u092d\u0926\u094d\u0930\u093e 1:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.ekhartyoga.com\/media\/images\/articles\/content\/Warrior-1-Pose-Virabhadrasana-1-Ekhart-Yoga.jpg\" alt=\"\" \/><\/figure>\n<p>\u0935\u0940\u0930\u092d\u0926\u094d\u0930\u0938\u093e\u0928\u093e 1, \u091c\u093f\u0938\u0947 \u092f\u094b\u0926\u094d\u0927\u093e \u092e\u0941\u0926\u094d\u0930\u093e 1 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u090f\u0915 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u092f\u094b\u0917 \u092c\u0928 \u0917\u092f\u093e \u0939\u0948 \u091c\u093f\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u093e\u0907\u091f\u093f\u0915\u093e \u0915\u093e \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u092a\u0939\u093e\u0921\u093c \u0915\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0916\u0921\u093c\u0947 \u0939\u094b\u0915\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0909\u0938\u0915\u0947 \u092c\u093e\u0926, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0909\u0928\u0915\u0947 \u092c\u0940\u091a 3 \u092b\u0940\u091f \u0915\u093e \u0905\u0902\u0924\u0930 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0932\u0917 \u0932\u0947 \u091c\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0906\u0917\u0947 \u092c\u0922\u093c\u093e\u090f\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u090f\u0915 \u0926\u0942\u0938\u0930\u0947 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0930\u0916\u0947\u0902 \u0914\u0930 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0932\u0902\u092c\u0935\u0924 \u0930\u0916\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u094b 45o \u0915\u0947 \u0915\u094b\u0923 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b 90o \u0915\u0947 \u0915\u094b\u0923 \u092a\u0930 \u0918\u0941\u092e\u093e\u090f\u0902 \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0926\u094b\u0928\u094b\u0902 \u090f\u0921\u093c\u0940 \u0938\u0902\u0930\u0947\u0916\u0923 \u092e\u0947\u0902 \u0939\u094b\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u092a\u0947\u0932\u094d\u0935\u093f\u0938 \u0915\u094b \u0938\u094d\u0915\u094d\u0935\u0948\u0930\u093f\u0902\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u094b \u0926\u093e\u0908\u0902 \u0913\u0930 \u0918\u0941\u092e\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u0905\u092a\u0928\u0947 \u091f\u0916\u0928\u0947 \u0915\u0947 \u090a\u092a\u0930 \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u0930\u093f\u092c\u0915\u0947\u091c \u0915\u094b \u0905\u092a\u0928\u0947 \u0936\u094d\u0930\u094b\u0923\u093f \u0938\u0947 \u0926\u0942\u0930 \u0916\u0940\u0902\u091a\u0924\u0947 \u0939\u0941\u090f \u090a\u092a\u0930 \u092a\u0939\u0941\u0902\u091a\u0947\u0902\u0964 \u091c\u093f\u0924\u0928\u093e \u0939\u094b \u0938\u0915\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0947\u0902 \u0914\u0930 \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u092a\u094b\u091c\u0940\u0936\u0928 \u0915\u094b \u0939\u094b\u0932\u094d\u0921 \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0907\u0938\u0947 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e\u0903 \u092f\u0926\u093f \u0906\u092a \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0915\u0902\u0927\u0947 \u0915\u0947 \u092e\u0941\u0926\u094d\u0926\u094b\u0902 \u0914\u0930 \u0917\u0930\u094d\u0926\u0928 \u0915\u0947 \u0926\u0930\u094d\u0926 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0930\u0939\u0947\u091c \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>10. \u0935\u0940\u0930\u092d\u0926\u094d\u0930\u0938\u093e\u0928\u093e 3:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.ekhartyoga.com\/media\/images\/articles\/content\/Warrior-3-pose-variation-Esther-Ekhart-Yoga.jpg\" alt=\"\" \/><\/figure>\n<p>\u0935\u0940\u0930\u092d\u0926\u094d\u0930\u0938\u0928 3 \u090f\u0915 \u092f\u094b\u0926\u094d\u0927\u093e \u0915\u093e \u0906\u0938\u0928 \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0914\u0930 \u091f\u094b\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u0930\u0917\u0930 \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0932\u093e\u092d \u092d\u0940 \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u091c\u093e\u0902\u0918 \u0915\u094d\u0937\u0947\u0924\u094d\u0930\u094b\u0902 \u092e\u0947\u0902 \u0935\u0938\u093e \u091c\u0932\u0928\u0947 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0905\u092a\u0928\u0947 \u0938\u0902\u0924\u0941\u0932\u0928 \u0914\u0930 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0909\u0928\u0915\u0947 \u092c\u0940\u091a 4 \u092b\u0940\u091f \u0915\u0947 \u0905\u0902\u0924\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u090f\u0902\u0964 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u0906\u0917\u0947 \u0932\u093e\u090f\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u0926\u093e\u090f\u0902 \u092a\u0948\u0930 \u092a\u0930 \u0905\u092a\u0928\u093e \u0935\u091c\u0928 \u0921\u093e\u0932\u0915\u0930 \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u094b \u0924\u092c \u0924\u0915 \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u0909\u0920\u093e\u090f\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a\u0915\u0940 \u091c\u093e\u0902\u0918 \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0928 \u0939\u094b \u091c\u093e\u090f \u0914\u0930 \u0906\u092a\u0915\u093e \u0918\u0941\u091f\u0928\u093e \u0914\u0930 \u090f\u0921\u093c\u0940 \u0905\u0932\u093e\u0907\u0928\u092e\u0947\u0902\u091f \u092e\u0947\u0902 \u0928 \u0939\u094b \u091c\u093e\u090f\u0964<\/p>\n<p>\u2022 \u0905\u092a\u0928\u0940 \u0926\u094b\u0928\u094b\u0902 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0930\u0916\u0947\u0902, \u091c\u092c\u0915\u093f \u0935\u0947 \u0906\u0917\u0947 \u092b\u0948\u0932\u0947 \u0939\u0941\u090f \u0939\u0948\u0902\u0964<\/p>\n<p>\u2022 \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u0915\u092e \u0938\u0947 \u0915\u092e 10 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u092a\u0915\u0921\u093c\u0947\u0902 \u0914\u0930 \u0930\u093f\u0932\u0940\u091c \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0909\u0920\u093e\u090f \u0917\u090f \u092a\u0948\u0930 \u0915\u094b \u0928\u0940\u091a\u0947 \u0932\u093e\u090f\u0902\u0964<\/p>\n<p>\u0938\u0940\u092e\u093e\u0903 \u092f\u0926\u093f \u0906\u092a \u0909\u091a\u094d\u091a \u0930\u0915\u094d\u0924\u091a\u093e\u092a, \u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0915\u0902\u0927\u0947 \u092f\u093e \u0917\u0930\u094d\u0926\u0928 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0926\u0930\u094d\u0926 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0906\u0938\u0928 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n<h3>11. \u0905\u0930\u094d\u0927 \u091a\u0902\u0926\u094d\u0930\u0938\u093e\u0928\u093e:<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/a\/a6\/Ardha_Chandrasana.jpg\" alt=\"\" \/><\/figure>\n<p>\u0905\u0930\u094d\u0927 \u091a\u0902\u0926\u094d\u0930\u0938\u093e\u0928\u093e, \u091c\u093f\u0938\u0947 \u0905\u0930\u094d\u0927\u091a\u0902\u0926\u094d\u0930 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0915\u094b \u092a\u0940\u0920 \u0926\u0930\u094d\u0926, \u0911\u0938\u094d\u091f\u093f\u092f\u094b\u092a\u094b\u0930\u094b\u0938\u093f\u0938, \u0915\u092c\u094d\u091c, \u0938\u093e\u0907\u091f\u093f\u0915\u093e, \u092e\u093e\u0938\u093f\u0915 \u0927\u0930\u094d\u092e \u0926\u0930\u094d\u0926 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u0938\u0947 \u0930\u093e\u0939\u0924 \u0938\u0939\u093f\u0924 \u0915\u0908 \u0932\u093e\u092d \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<p>\u2022 \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0939\u093e\u0925 \u0915\u094b \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 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\u0909\u0920\u093e\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u0938\u0940\u0927\u093e \u0915\u0930\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u2022 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u092c\u093e\u092f\u093e\u0902 \u092a\u0948\u0930 \u0938\u0940\u0927\u093e \u0914\u0930 \u092b\u0930\u094d\u0936 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0939\u094b\u0964<\/p>\n<p>\u2022 \u0907\u0938\u0915\u0947 \u092c\u093e\u0926, \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0939\u093e\u0925 \u0924\u0915 \u0938\u0940\u0927\u0947 \u090a\u092a\u0930 \u092a\u0939\u0941\u0902\u091a\u0947\u0902, \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0915\u093f \u0906\u092a\u0915\u0940 \u0926\u094b\u0928\u094b\u0902 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