{"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\/ru\/5-immunity-boosting-yoga-poses\/","title":{"rendered":"5 \u0418\u041c\u041c\u0423\u041d\u0418\u0422\u0415\u0422 \u041f\u041e\u0412\u042b\u0428\u0415\u041d\u0418\u0415 \u0419\u041e\u0413\u0418 \u041f\u041e\u0417\u042b"},"content":{"rendered":"<p>\u041a\u043e\u0433\u0434\u0430 \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u043b\u044e\u0434\u0435\u0439 \u0434\u0443\u043c\u0430\u044e\u0442 \u043e \u0439\u043e\u0433\u0435, \u043e\u043d\u0438 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u0441\u0435\u0431\u0435 \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u0435 \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u0438, \u0441\u043d\u044f\u0442\u0438\u0435 \u0441\u0442\u0440\u0435\u0441\u0441\u0430 \u0438\u043b\u0438 \u0434\u0443\u0445\u043e\u0432\u043d\u0443\u044e \u0441\u0432\u044f\u0437\u044c. \u041d\u043e \u0432\u043e\u0442 \u0447\u0442\u043e \u0432\u0430\u0441 \u043c\u043e\u0436\u0435\u0442 \u0443\u0434\u0438\u0432\u0438\u0442\u044c: \u0439\u043e\u0433\u0430 \u0442\u0430\u043a\u0436\u0435 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043c\u043e\u0449\u043d\u044b\u043c \u0441\u043e\u044e\u0437\u043d\u0438\u043a\u043e\u043c \u0434\u043b\u044f \u0432\u0430\u0448\u0435\u0439 \u0438\u043c\u043c\u0443\u043d\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b.<\/p> <p>\u041d\u0435\u0434\u0430\u0432\u043d\u0438\u0435 \u043d\u0430\u0443\u0447\u043d\u044b\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u0430\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u0439\u043e\u0433\u0438 \u043c\u043e\u0436\u0435\u0442 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u0432\u044b\u0441\u0438\u0442\u044c \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u0443\u044e \u0437\u0430\u0449\u0438\u0442\u0443 \u0432\u0430\u0448\u0435\u0433\u043e \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430. \u0421\u0438\u0441\u0442\u0435\u043c\u0430\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u043e\u0431\u0437\u043e\u0440, \u043e\u043f\u0443\u0431\u043b\u0438\u043a\u043e\u0432\u0430\u043d\u043d\u044b\u0439 \u0432 Journal of Behavioral Medicine, \u043f\u043e\u043a\u0430\u0437\u0430\u043b, \u0447\u0442\u043e \u0439\u043e\u0433\u0430 \u043c\u043e\u0436\u0435\u0442 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u0441\u043d\u0438\u0436\u0430\u0442\u044c \u043f\u0440\u043e\u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0440\u043a\u0435\u0440\u044b \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435, \u0432 \u0447\u0430\u0441\u0442\u043d\u043e\u0441\u0442\u0438, \u043a\u043b\u044e\u0447\u0435\u0432\u043e\u0439 \u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0431\u0435\u043b\u043e\u043a \u043f\u043e\u0434 \u043d\u0430\u0437\u0432\u0430\u043d\u0438\u0435\u043c IL-1beta. \u042d\u0442\u043e \u0432\u0430\u0436\u043d\u043e, \u043f\u043e\u0442\u043e\u043c\u0443 \u0447\u0442\u043e \u0445\u0440\u043e\u043d\u0438\u0447\u0435\u0441\u043a\u043e\u0435 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0435 \u043e\u0441\u043b\u0430\u0431\u043b\u044f\u0435\u0442 \u0438\u043c\u043c\u0443\u043d\u043d\u0443\u044e \u0444\u0443\u043d\u043a\u0446\u0438\u044e \u0438 \u0434\u0435\u043b\u0430\u0435\u0442 \u043d\u0430\u0441 \u0431\u043e\u043b\u0435\u0435 \u0432\u043e\u0441\u043f\u0440\u0438\u0438\u043c\u0447\u0438\u0432\u044b\u043c\u0438 \u043a \u0431\u043e\u043b\u0435\u0437\u043d\u044f\u043c.<\/p> <h2 class=\"wp-block-heading\">\u041d\u0430\u0443\u043a\u0430, \u0441\u0442\u043e\u044f\u0449\u0430\u044f \u0437\u0430 \u0439\u043e\u0433\u043e\u0439 \u0438 \u0438\u043c\u043c\u0443\u043d\u0438\u0442\u0435\u0442\u043e\u043c<\/h2> <p>\u0412\u0430\u0448\u0430 \u0438\u043c\u043c\u0443\u043d\u043d\u0430\u044f \u0441\u0438\u0441\u0442\u0435\u043c\u0430 \u043d\u0435 \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u0438\u0437\u043e\u043b\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e \u2014 \u043e\u043d\u0430 \u0442\u0435\u0441\u043d\u043e \u0441\u0432\u044f\u0437\u0430\u043d\u0430 \u0441 \u0432\u0430\u0448\u0435\u0439 \u043d\u0435\u0440\u0432\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u043e\u0439 \u0438 \u0440\u0435\u0430\u043a\u0446\u0438\u0435\u0439 \u043d\u0430 \u0441\u0442\u0440\u0435\u0441\u0441. \u041a\u043e\u0433\u0434\u0430 \u0432\u044b \u0438\u0441\u043f\u044b\u0442\u044b\u0432\u0430\u0435\u0442\u0435 \u0445\u0440\u043e\u043d\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0441\u0442\u0440\u0435\u0441\u0441, \u0432\u0430\u0448 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c \u0432\u044b\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0435\u0442 \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u043d\u044b\u0439 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u043a\u043e\u0440\u0442\u0438\u0437\u043e\u043b\u0430 \u0438 \u0432\u043e\u0441\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0431\u0435\u043b\u043a\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u0434\u0430\u0432\u043b\u044f\u0442\u044c \u0438\u043c\u043c\u0443\u043d\u043d\u0443\u044e \u0444\u0443\u043d\u043a\u0446\u0438\u044e.<\/p> <p>\u0412\u043e\u0442 \u0433\u0434\u0435 \u0439\u043e\u0433\u0430 \u043c\u0435\u043d\u044f\u0435\u0442 \u043f\u0440\u0430\u0432\u0438\u043b\u0430 \u0438\u0433\u0440\u044b. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f, \u043e\u043f\u0443\u0431\u043b\u0438\u043a\u043e\u0432\u0430\u043d\u043d\u044b\u0435 \u0432\u043e \u043c\u043d\u043e\u0433\u0438\u0445 \u0440\u0435\u0446\u0435\u043d\u0437\u0438\u0440\u0443\u0435\u043c\u044b\u0445 \u0436\u0443\u0440\u043d\u0430\u043b\u0430\u0445, \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u0439\u043e\u0433\u0438:<\/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>\u041e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0443\u0431\u0435\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u043f\u043e\u043a\u0430\u0437\u0430\u043b\u043e, \u0447\u0442\u043e \u0443 \u043b\u044e\u0434\u0435\u0439, \u043d\u043e\u0432\u0438\u0447\u043a\u043e\u0432 \u0432 \u0439\u043e\u0433\u0435, \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u043c\u0430\u0440\u043a\u0435\u0440\u043e\u0432 \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u044f \u0431\u044b\u043b \u043d\u0430 41% \u0432\u044b\u0448\u0435 \u043f\u043e \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e \u0441 \u043e\u043f\u044b\u0442\u043d\u044b\u043c\u0438 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u044e\u0449\u0438\u043c\u0438, \u0447\u0442\u043e \u0441\u0432\u0438\u0434\u0435\u0442\u0435\u043b\u044c\u0441\u0442\u0432\u0443\u0435\u0442 \u043e \u0434\u043e\u043b\u0433\u043e\u0441\u0440\u043e\u0447\u043d\u043e\u043c \u0437\u0430\u0449\u0438\u0442\u043d\u043e\u043c \u044d\u0444\u0444\u0435\u043a\u0442\u0435 \u0439\u043e\u0433\u0438.<\/p> <h2 class=\"wp-block-heading\">\u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u0438 5 \u043f\u043e\u0437 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043c\u043e\u0449\u043d\u044b\u043c\u0438 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0430\u043c\u0438 \u0438\u043c\u043c\u0443\u043d\u0438\u0442\u0435\u0442\u0430<\/h2> <p>\u041d\u0435 \u0432\u0441\u0435 \u043f\u043e\u0437\u044b \u0439\u043e\u0433\u0438 \u043e\u0434\u0438\u043d\u0430\u043a\u043e\u0432\u044b, \u043a\u043e\u0433\u0434\u0430 \u0440\u0435\u0447\u044c \u0438\u0434\u0435\u0442 \u043e \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0435 \u0438\u043c\u043c\u0443\u043d\u0438\u0442\u0435\u0442\u0430. \u0421\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u0435 \u043f\u044f\u0442\u044c \u043f\u043e\u0437 \u0440\u0430\u0431\u043e\u0442\u0430\u044e\u0442 \u0447\u0435\u0440\u0435\u0437 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u043d\u044b\u0435 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u044b \u0434\u043b\u044f \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044f \u0437\u0430\u0449\u0438\u0442\u043d\u044b\u0445 \u0441\u0438\u043b \u0432\u0430\u0448\u0435\u0433\u043e \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430:<\/p> <h3 class=\"wp-block-heading\">1. <strong>\u041e\u0441\u043e\u0437\u043d\u0430\u043d\u043d\u043e\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u0432 \u043b\u0435\u0433\u043a\u043e\u0439 \u043f\u043e\u0437\u0435<\/strong> (\u0421\u0443\u043a\u0445\u0430\u0441\u0430\u043d\u0430 + \u041f\u0440\u0430\u043d\u0430\u044f\u043c\u0430)<\/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>\u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442:<\/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>\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0434\u0430\u043d\u043d\u044b\u0435:<\/strong> \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u043f\u0440\u0430\u043d\u0430\u044f\u043c\u0430 (\u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f) \u043c\u043e\u0436\u0435\u0442 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0441\u043d\u0438\u0437\u0438\u0442\u044c \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u043a\u043e\u0440\u0442\u0438\u0437\u043e\u043b\u0430 \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0437\u0434\u043e\u0440\u043e\u0432\u044b\u0435 \u0438\u043c\u043c\u0443\u043d\u043d\u044b\u0435 \u0440\u0435\u0430\u043a\u0446\u0438\u0438.<\/p> <p><strong>\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/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>\u0421\u043e\u0432\u0435\u0442 \u043e\u0442 \u043f\u0440\u043e\u0444\u0435\u0441\u0441\u0438\u043e\u043d\u0430\u043b\u0430:<\/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>\u0421\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a\u0430 \u0441\u0438\u0434\u044f<\/strong> (\u0410\u0440\u0434\u0445\u0430 \u041c\u0430\u0442\u0441\u044c\u0435\u043d\u0434\u0440\u0430\u0441\u0430\u043d\u0430)<\/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>\u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442:<\/strong> \u041c\u044f\u0433\u043a\u0438\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u044e\u0449\u0438\u0435 \u043f\u043e\u0437\u044b \u043c\u0430\u0441\u0441\u0438\u0440\u0443\u044e\u0442 \u0432\u0430\u0448\u0438 \u0432\u043d\u0443\u0442\u0440\u0435\u043d\u043d\u0438\u0435 \u043e\u0440\u0433\u0430\u043d\u044b, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0442\u0435, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0443\u0447\u0430\u0441\u0442\u0432\u0443\u044e\u0442 \u0432 \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0435\u043d\u0438\u0438 \u0438 \u0434\u0435\u0442\u043e\u043a\u0441\u0438\u043a\u0430\u0446\u0438\u0438. \u041f\u043e\u0441\u043a\u043e\u043b\u044c\u043a\u0443 \u043e\u043a\u043e\u043b\u043e 70% \u0432\u0430\u0448\u0435\u0439 \u0438\u043c\u043c\u0443\u043d\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u043d\u0430\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u0432 \u043a\u0438\u0448\u0435\u0447\u043d\u0438\u043a\u0435, \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u043d\u0430\u043f\u0440\u044f\u043c\u0443\u044e \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u0435\u0442 \u0443\u043a\u0440\u0435\u043f\u043b\u0435\u043d\u0438\u044e \u0438\u043c\u043c\u0443\u043d\u0438\u0442\u0435\u0442\u0430.<\/p> <p><strong>\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0434\u0430\u043d\u043d\u044b\u0435:<\/strong> \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u043f\u043e\u0437\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043a\u043e\u043c\u043f\u0440\u0435\u0441\u0441\u0438\u0440\u0443\u044e\u0442 \u0438 \u043c\u0430\u0441\u0441\u0438\u0440\u0443\u044e\u0442 \u043e\u0440\u0433\u0430\u043d\u044b \u0431\u0440\u044e\u0448\u043d\u043e\u0439 \u043f\u043e\u043b\u043e\u0441\u0442\u0438, \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u043e\u043c\u043e\u043b\u043e\u0436\u0438\u0442\u044c \u043a\u0430\u043d\u0430\u043b\u044b \u0438\u043c\u043c\u0443\u043d\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u0443\u044e \u043f\u0438\u0449\u0435\u0432\u0430\u0440\u0438\u0442\u0435\u043b\u044c\u043d\u0443\u044e \u0444\u0443\u043d\u043a\u0446\u0438\u044e.<\/p> <p><strong>\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/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>\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u043c\u0430\u044f \u043f\u043e\u0437\u0430 \u0440\u044b\u0431\u044b<\/strong> (\u0412\u0430\u0440\u0438\u0430\u0446\u0438\u044f \u041c\u0430\u0442\u0441\u044c\u044f\u0441\u0430\u043d\u0430)<\/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>\u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442:<\/strong> \u042d\u0442\u0430 \u043f\u043e\u0437\u0430, \u043e\u0442\u043a\u0440\u044b\u0432\u0430\u044e\u0449\u0430\u044f \u0441\u0435\u0440\u0434\u0446\u0435, \u043d\u0430\u0446\u0435\u043b\u0435\u043d\u0430 \u043d\u0430 \u0432\u0438\u043b\u043e\u0447\u043a\u043e\u0432\u0443\u044e \u0436\u0435\u043b\u0435\u0437\u0443 (\u0440\u0430\u0441\u043f\u043e\u043b\u043e\u0436\u0435\u043d\u043d\u0443\u044e \u0437\u0430 \u0433\u0440\u0443\u0434\u0438\u043d\u043e\u0439), \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u0432\u044b\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0435\u0442 \u0422-\u043a\u043b\u0435\u0442\u043a\u0438 \u2014 \u0432\u0430\u0436\u043d\u0435\u0439\u0448\u0438\u0435 \u0431\u0435\u043b\u044b\u0435 \u043a\u0440\u043e\u0432\u044f\u043d\u044b\u0435 \u043a\u043b\u0435\u0442\u043a\u0438 \u0434\u043b\u044f \u0438\u043c\u043c\u0443\u043d\u043d\u043e\u0439 \u0444\u0443\u043d\u043a\u0446\u0438\u0438. \u041e\u043d \u0442\u0430\u043a\u0436\u0435 \u043e\u0442\u043a\u0440\u044b\u0432\u0430\u0435\u0442 \u0433\u0440\u0443\u0434\u043d\u0443\u044e \u043a\u043b\u0435\u0442\u043a\u0443 \u0438 \u043b\u0435\u0433\u043a\u0438\u0435, \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u044f \u043b\u0443\u0447\u0448\u0435\u043c\u0443 \u0434\u044b\u0445\u0430\u043d\u0438\u044e \u0438 \u043a\u0440\u043e\u0432\u043e\u043e\u0431\u0440\u0430\u0449\u0435\u043d\u0438\u044e.<\/p> <p><strong>\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0434\u0430\u043d\u043d\u044b\u0435:<\/strong> \u041f\u043e\u0437\u044b, \u043e\u0442\u043a\u0440\u044b\u0432\u0430\u044e\u0449\u0438\u0435 \u0433\u0440\u0443\u0434\u044c, \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u0432\u0438\u043b\u043e\u0447\u043a\u043e\u0432\u0443\u044e \u0436\u0435\u043b\u0435\u0437\u0443 \u0438 \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u0443\u044e \u0444\u0443\u043d\u043a\u0446\u0438\u044e, \u0447\u0442\u043e \u0432\u0430\u0436\u043d\u043e \u0434\u043b\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f \u0438\u043c\u043c\u0443\u043d\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b.<\/p> <p><strong>\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/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>\u0421\u0433\u0438\u0431\u0430\u043d\u0438\u0435 \u0432\u043f\u0435\u0440\u0435\u0434 \u0441\u0442\u043e\u044f<\/strong> (\u0423\u0442\u0442\u0430\u043d\u0430\u0441\u0430\u043d\u0430)<\/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>\u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442:<\/strong> \u042d\u0442\u0430 \u043c\u044f\u0433\u043a\u0430\u044f \u0438\u043d\u0432\u0435\u0440\u0441\u0438\u044f \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u043f\u0440\u0438\u0442\u043e\u043a \u043a\u0440\u043e\u0432\u0438 \u043a \u043d\u043e\u0441\u043e\u0432\u044b\u043c \u043f\u0430\u0437\u0443\u0445\u0430\u043c \u0438 \u0432\u0435\u0440\u0445\u043d\u0438\u043c \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u043c \u043f\u0443\u0442\u044f\u043c \u2014 \u043f\u0435\u0440\u0432\u043e\u0439 \u043b\u0438\u043d\u0438\u0438 \u0437\u0430\u0449\u0438\u0442\u044b \u0432\u0430\u0448\u0435\u0433\u043e \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u043e\u0442 \u043f\u0430\u0442\u043e\u0433\u0435\u043d\u043e\u0432. \u041e\u043d \u0442\u0430\u043a\u0436\u0435 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0443\u0435\u0442 \u043f\u0430\u0440\u0430\u0441\u0438\u043c\u043f\u0430\u0442\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u043d\u0435\u0440\u0432\u043d\u0443\u044e \u0441\u0438\u0441\u0442\u0435\u043c\u0443 \u0434\u043b\u044f \u0441\u043d\u044f\u0442\u0438\u044f \u0441\u0442\u0440\u0435\u0441\u0441\u0430.<\/p> <p><strong>\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0434\u0430\u043d\u043d\u044b\u0435:<\/strong> \u041f\u0435\u0440\u0435\u0432\u0435\u0440\u043d\u0443\u0442\u044b\u0435 \u043f\u043e\u0437\u044b \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u0443\u043b\u0443\u0447\u0448\u0438\u0442\u044c \u0446\u0438\u0440\u043a\u0443\u043b\u044f\u0446\u0438\u044e \u0441\u043b\u0438\u0437\u0438\u0441\u0442\u044b\u0445 \u043e\u0431\u043e\u043b\u043e\u0447\u0435\u043a, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0438\u0433\u0440\u0430\u044e\u0442 \u0440\u0435\u0448\u0430\u044e\u0449\u0443\u044e \u0440\u043e\u043b\u044c \u0432 \u0443\u043b\u0430\u0432\u043b\u0438\u0432\u0430\u043d\u0438\u0438 \u0438 \u0443\u043d\u0438\u0447\u0442\u043e\u0436\u0435\u043d\u0438\u0438 \u0432\u0440\u0435\u0434\u043d\u044b\u0445 \u0431\u0430\u043a\u0442\u0435\u0440\u0438\u0439 \u0438 \u0432\u0438\u0440\u0443\u0441\u043e\u0432.<\/p> <p><strong>\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/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>\u041d\u043e\u0433\u0438 \u0432\u0432\u0435\u0440\u0445 \u043f\u043e \u0441\u0442\u0435\u043d\u0435<\/strong> (\u0412\u0438\u043f\u0430\u0440\u0438\u0442\u0430 \u041a\u0430\u0440\u0430\u043d\u0438)<\/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>\u041f\u043e\u0447\u0435\u043c\u0443 \u044d\u0442\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442:<\/strong> \u042d\u0442\u0430 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u0438\u043d\u0432\u0435\u0440\u0441\u0438\u044f \u0441\u043f\u043e\u0441\u043e\u0431\u0441\u0442\u0432\u0443\u0435\u0442 \u043b\u0438\u043c\u0444\u043e\u0434\u0440\u0435\u043d\u0430\u0436\u0443 \u2014 \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u0435 \u0434\u0435\u0442\u043e\u043a\u0441\u0438\u043a\u0430\u0446\u0438\u0438 \u0432\u0430\u0448\u0435\u0433\u043e \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430. \u041e\u043d \u0442\u0430\u043a\u0436\u0435 \u0433\u043b\u0443\u0431\u043e\u043a\u043e \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u0443\u0435\u0442 \u0440\u0435\u0430\u043a\u0446\u0438\u044e \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f, \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u044f \u0438\u043c\u043c\u0443\u043d\u043d\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u043e.<\/p> <p><strong>\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0434\u0430\u043d\u043d\u044b\u0435:<\/strong> \u0414\u043b\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0433\u043e \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u044f \u043b\u0438\u043c\u0444\u0430\u0442\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435 \u0438 \u0433\u0440\u0430\u0432\u0438\u0442\u0430\u0446\u0438\u044f. \u0418\u043d\u0432\u0435\u0440\u0441\u0438\u0438 \u043f\u043e\u043c\u043e\u0433\u0430\u044e\u0442 \u0446\u0438\u0440\u043a\u0443\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u043b\u0438\u043c\u0444\u0430\u0442\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0436\u0438\u0434\u043a\u043e\u0441\u0442\u0438, \u043a\u043e\u0442\u043e\u0440\u0430\u044f \u043f\u0435\u0440\u0435\u043d\u043e\u0441\u0438\u0442 \u0438\u043c\u043c\u0443\u043d\u043d\u044b\u0435 \u043a\u043b\u0435\u0442\u043a\u0438 \u043f\u043e \u0432\u0441\u0435\u043c\u0443 \u0442\u0435\u043b\u0443 \u0438 \u0432\u044b\u0432\u043e\u0434\u0438\u0442 \u0442\u043e\u043a\u0441\u0438\u043d\u044b.<\/p> <p><strong>\u041a\u0430\u043a \u044d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0442\u044c:<\/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\">\u0417\u0430\u0441\u0442\u0430\u0432\u043b\u044f\u0439\u0442\u0435 \u0435\u0433\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u043d\u0430 \u0432\u0430\u0441<\/h2> <p><strong>\u0412\u0440\u0435\u043c\u044f \u0438\u043c\u0435\u0435\u0442 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435:<\/strong> \u041f\u0440\u0430\u043a\u0442\u0438\u043a\u0443\u0439\u0442\u0435 \u044d\u0442\u0438 \u043f\u043e\u0437\u044b, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u0441\u0435\u0431\u044f \u0438\u0441\u0442\u043e\u0449\u0435\u043d\u043d\u044b\u043c, \u0432 \u0441\u0442\u0440\u0435\u0441\u0441\u043e\u0432\u044b\u0435 \u043f\u0435\u0440\u0438\u043e\u0434\u044b \u0438\u043b\u0438 \u0432 \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0435 \u043f\u0440\u043e\u0444\u0438\u043b\u0430\u043a\u0442\u0438\u043a\u0438 \u0432 \u0441\u0435\u0437\u043e\u043d \u043f\u0440\u043e\u0441\u0442\u0443\u0434\u044b \u0438 \u0433\u0440\u0438\u043f\u043f\u0430. \u0414\u0430\u0436\u0435 10-15 \u043c\u0438\u043d\u0443\u0442 \u043c\u043e\u0433\u0443\u0442 \u0438\u0437\u043c\u0435\u043d\u0438\u0442\u044c \u0441\u0438\u0442\u0443\u0430\u0446\u0438\u044e.<\/p> <p><strong>\u041f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0438\u043c\u0435\u0435\u0442 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u0435:<\/strong> \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u0430\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u043d\u0430\u0438\u0431\u043e\u043b\u0435\u0435 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 \u0434\u043b\u044f \u0438\u043c\u043c\u0443\u043d\u0438\u0442\u0435\u0442\u0430. \u0421\u0442\u0440\u0435\u043c\u0438\u0442\u0435\u0441\u044c \u043a \u0442\u043e\u043c\u0443, \u0447\u0442\u043e\u0431\u044b \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u0442\u044c\u0441\u044f \u043d\u0435 \u043c\u0435\u043d\u0435\u0435 3 \u0440\u0430\u0437 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e.<\/p> <p><strong>\u041f\u0440\u0438\u0441\u043b\u0443\u0448\u0438\u0432\u0430\u0439\u0442\u0435\u0441\u044c \u043a \u0441\u0432\u043e\u0435\u043c\u0443 \u0442\u0435\u043b\u0443:<\/strong> \u0415\u0441\u043b\u0438 \u0432\u044b \u0430\u043a\u0442\u0438\u0432\u043d\u043e \u0431\u043e\u0440\u0435\u0442\u0435\u0441\u044c \u0441 \u0438\u043d\u0444\u0435\u043a\u0446\u0438\u0435\u0439, \u043c\u044f\u0433\u043a\u0438\u0435 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u0430\u0432\u043b\u0438\u0432\u0430\u044e\u0449\u0438\u0435 \u043f\u043e\u0437\u044b (\u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u00ab\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u043c\u0430\u044f \u0440\u044b\u0431\u0430\u00bb \u0438 \u00ab\u041d\u043e\u0433\u0438 \u0432\u0432\u0435\u0440\u0445 \u043f\u043e \u0441\u0442\u0435\u043d\u0435\u00bb) \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u043b\u0443\u0447\u0448\u0438\u043c \u0432\u044b\u0431\u043e\u0440\u043e\u043c, \u0447\u0435\u043c \u0431\u043e\u043b\u0435\u0435 \u0430\u043a\u0442\u0438\u0432\u043d\u044b\u0435 \u043f\u043e\u0437\u044b.<\/p> <h2 class=\"wp-block-heading\">\u041f\u043e\u0434\u0432\u043e\u0434\u044f \u0447\u0435\u0440\u0442\u0443<\/h2> <p>\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0434\u0430\u043d\u043d\u044b\u0435 \u043e\u0447\u0435\u0432\u0438\u0434\u043d\u044b: \u0439\u043e\u0433\u0430 \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u0435\u0442 \u043f\u043e\u0434\u043b\u0438\u043d\u043d\u044b\u0435 \u0438\u043c\u043c\u0443\u043d\u043e\u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u044e\u0449\u0438\u0435 \u043f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430, \u043f\u043e\u043c\u0438\u043c\u043e \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u044b \u043f\u0440\u043e\u0441\u0442\u043e \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u0441\u0435\u0431\u044f \u0445\u043e\u0440\u043e\u0448\u043e. \u0423\u043c\u0435\u043d\u044c\u0448\u0430\u044f \u0432\u043e\u0441\u043f\u0430\u043b\u0435\u043d\u0438\u0435, \u0443\u043f\u0440\u0430\u0432\u043b\u044f\u044f \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043c\u0438 \u0441\u0442\u0440\u0435\u0441\u0441\u0430 \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0435\u0441\u0442\u0435\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0435 \u0441\u0438\u0441\u0442\u0435\u043c\u044b \u0434\u0435\u0442\u043e\u043a\u0441\u0438\u043a\u0430\u0446\u0438\u0438 \u0432\u0430\u0448\u0435\u0433\u043e \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430, \u044d\u0442\u0438 \u043f\u044f\u0442\u044c \u043f\u043e\u0437 \u043c\u043e\u0433\u0443\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0432\u0430\u043c \u0441\u043e\u0445\u0440\u0430\u043d\u0438\u0442\u044c \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u043a\u0440\u0443\u0433\u043b\u044b\u0439 \u0433\u043e\u0434.<\/p> <p>\u041f\u043e\u043c\u043d\u0438\u0442\u0435, \u0447\u0442\u043e \u0439\u043e\u0433\u0430 \u043b\u0443\u0447\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u043a\u0430\u043a \u0447\u0430\u0441\u0442\u044c \u0446\u0435\u043b\u043e\u0441\u0442\u043d\u043e\u0433\u043e \u043f\u043e\u0434\u0445\u043e\u0434\u0430 \u043a \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044e, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0432 \u0441\u0435\u0431\u044f \u0445\u043e\u0440\u043e\u0448\u0435\u0435 \u043f\u0438\u0442\u0430\u043d\u0438\u0435, \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u044b\u0439 \u0441\u043e\u043d \u0438 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e\u0435 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u043e\u0435 \u043e\u0431\u0441\u043b\u0443\u0436\u0438\u0432\u0430\u043d\u0438\u0435. \u0425\u043e\u0442\u044f \u044d\u0442\u0438 \u043f\u043e\u0437\u044b \u043c\u043e\u0433\u0443\u0442 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u0442\u044c \u0432\u0430\u0448\u0443 \u0438\u043c\u043c\u0443\u043d\u043d\u0443\u044e \u0441\u0438\u0441\u0442\u0435\u043c\u0443, \u043e\u043d\u0438 \u043d\u0435 \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0437\u0430\u043c\u0435\u043d\u043e\u0439 \u043c\u0435\u0434\u0438\u043a\u0430\u043c\u0435\u043d\u0442\u043e\u0437\u043d\u043e\u0433\u043e \u043b\u0435\u0447\u0435\u043d\u0438\u044f, \u043a\u043e\u0433\u0434\u0430 \u0432\u044b \u0431\u043e\u043b\u044c\u043d\u044b.<\/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\">\u0421\u0441\u044b\u043b\u043a\u0438<\/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>\u041a\u043e\u0433\u0434\u0430 \u0431\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u043b\u044e\u0434\u0435\u0439 \u0434\u0443\u043c\u0430\u044e\u0442 \u043e \u0439\u043e\u0433\u0435, \u043e\u043d\u0438 \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u044e\u0442 \u0441\u0435\u0431\u0435 \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u0435 \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u0438, \u0441\u043d\u044f\u0442\u0438\u0435 \u0441\u0442\u0440\u0435\u0441\u0441\u0430 \u0438\u043b\u0438 \u0434\u0443\u0445\u043e\u0432\u043d\u0443\u044e \u0441\u0432\u044f\u0437\u044c. \u041d\u043e \u0432\u043e\u0442 \u0447\u0442\u043e \u0432\u0430\u0441 [&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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