{"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\/ru\/yoga-for-runners-13-poses-to-increase-flexibility-and-enhance-your-training\/","title":{"rendered":"\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u0431\u0435\u0433\u0443\u043d\u043e\u0432: 13 \u043f\u043e\u0437 \u0434\u043b\u044f \u043f\u043e\u0432\u044b\u0448\u0435\u043d\u0438\u044f \u0433\u0438\u0431\u043a\u043e\u0441\u0442\u0438 \u0438 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a"},"content":{"rendered":"<p id=\"mntl-sc-block_1-0\">\u0411\u0435\u0433\u0443\u043d\u044b \u043f\u0435\u0447\u0430\u043b\u044c\u043d\u043e \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u044b \u0442\u0435\u043c, \u0447\u0442\u043e \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u044e\u0442 \u043a\u0440\u043e\u0441\u0441-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0447\u0442\u043e\u0431\u044b \u043e\u043d\u0438 \u043c\u043e\u0433\u043b\u0438 \u043f\u0440\u043e\u0442\u0438\u0441\u043d\u0443\u0442\u044c\u0441\u044f \u0432 \u0431\u043e\u043b\u044c\u0448\u0435\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043c\u0438\u043b\u044c. \u041d\u043e \u0431\u0435\u0437\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u0431\u0435\u0433 \u2014 \u0445\u043e\u0440\u043e\u0448\u0438\u0439 \u0441\u043f\u043e\u0441\u043e\u0431 \u0432\u044b\u0437\u0432\u0430\u0442\u044c \u0442\u0440\u0430\u0432\u043c\u0443, \u0441\u0442\u0430\u0432\u044f \u0434\u0435\u043c\u043f\u0444\u0435\u0440 \u043d\u0430 \u0431\u0443\u0434\u0443\u0449\u0438\u0435 \u043f\u0440\u043e\u0431\u0435\u0436\u043a\u0438. \u0419\u043e\u0433\u0430 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0438\u0434\u0435\u0430\u043b\u044c\u043d\u044b\u043c \u0434\u043e\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0435\u043c \u043a \u0431\u0435\u0433\u0443, \u043f\u043e\u0441\u043a\u043e\u043b\u044c\u043a\u0443 \u043e\u043d\u0430 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0440\u0430\u0441\u0442\u044f\u043d\u0443\u0442\u044c \u0438 \u0443\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u0437\u043e\u043d\u044b, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0431\u0435\u0433\u0443\u043d\u044b \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u044e\u0442 \u0447\u0430\u0449\u0435 \u0432\u0441\u0435\u0433\u043e, \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0432\u0441\u0435 \u0442\u0435\u043b\u043e \u0432 \u043e\u0442\u043b\u0438\u0447\u043d\u043e\u0439 \u0444\u043e\u0440\u043c\u0435 \u0438 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044f \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e\u0441\u0442\u044c \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0441\u043d\u043e\u0432\u0430 \u0431\u0435\u0433\u0430\u0442\u044c \u0432 \u0434\u0440\u0443\u0433\u043e\u0439 \u0434\u0435\u043d\u044c.<\/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\">\u0412\u043e\u0442 \u0441\u043e\u0432\u0435\u0442\u044b \u0421\u0430\u0444\u0440\u0430\u043d\u0430 \u043e \u043b\u0443\u0447\u0448\u0438\u0445 \u043f\u043e\u0437\u0430\u0445 \u0439\u043e\u0433\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0431\u0435\u0433\u0443\u043d\u044b \u043c\u043e\u0433\u0443\u0442 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0434\u043b\u044f \u043f\u043e\u0434\u0437\u0430\u0440\u044f\u0434\u043a\u0438 \u0441\u0432\u043e\u0438\u0445 \u0442\u0435\u043b \u0438 \u0443\u043c\u0430.<\/p> <p id=\"mntl-sc-block_1-0-6\"><strong>\u041d\u0438\u0437\u043a\u0438\u0439 \u0432\u044b\u043f\u0430\u0434<\/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\">\u0421\u043e\u0433\u043d\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u043e\u0435 \u043a\u043e\u043b\u0435\u043d\u043e \u043f\u043e\u0434 \u0443\u0433\u043b\u043e\u043c 90 \u0433\u0440\u0430\u0434\u0443\u0441\u043e\u0432, \u043f\u043e\u043a\u0430 \u043e\u043d\u043e \u043d\u0435 \u0432\u044b\u0440\u043e\u0432\u043d\u044f\u0435\u0442\u0441\u044f \u043f\u043e \u043f\u0440\u0430\u0432\u043e\u0439 \u043f\u044f\u0442\u043a\u0435. \u041e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u043b\u0435\u0432\u0443\u044e \u043d\u043e\u0433\u0443 \u043d\u0430 \u043f\u043e\u043b \u0438 \u0441\u043a\u043e\u043b\u044c\u0437\u0438\u0442\u0435 \u043d\u0430\u0437\u0430\u0434, \u043f\u043e\u043a\u0430 \u043d\u0435 \u043f\u043e\u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u0443\u044e \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0443 \u0432 \u043a\u0432\u0430\u0434\u0440\u0438\u0446\u0435\u043f\u0441\u0430\u0445 \u0438 \u0441\u0433\u0438\u0431\u0430\u0442\u0435\u043b\u044f\u0445 \u0431\u0435\u0434\u0440\u0430. \u041f\u043e\u0441\u043e\u0432\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u043f\u043e\u043b \u0434\u043b\u044f \u0440\u0430\u0432\u043d\u043e\u0432\u0435\u0441\u0438\u044f. \u0418\u043b\u0438, \u0435\u0441\u043b\u0438 \u0432\u044b \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0435\u0442\u0435 \u0441\u0435\u0431\u044f \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e, \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0438\u0445 \u043f\u0435\u0440\u043f\u0435\u043d\u0434\u0438\u043a\u0443\u043b\u044f\u0440\u043d\u043e \u043f\u043e\u043b\u0443 \u0434\u043b\u044f \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0438 \u043f\u043e \u0432\u0441\u0435\u0439 \u0441\u043f\u0438\u043d\u0435 \u0438 \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0435. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b.<\/p> <p id=\"mntl-sc-block_1-0-11\"><strong>\u0421\u0442\u0443\u043b<\/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\">\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435, \u0440\u0430\u0437\u0434\u0432\u0438\u043d\u0443\u0432 \u043d\u043e\u0433\u0438 \u043d\u0430 \u0440\u0430\u0441\u0441\u0442\u043e\u044f\u043d\u0438\u0438 \u0431\u0435\u0434\u0435\u0440 \u0438 \u043f\u043b\u043e\u0442\u043d\u043e \u043f\u043e\u0441\u0430\u0436\u0435\u043d\u043d\u044b\u043c\u0438 \u0432 \u043f\u043e\u043b. \u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u043f\u043e\u0434\u043d\u044f\u0432 \u0440\u0443\u043a\u0438 \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439. \u0412\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0438 \u0441\u043e\u0433\u043d\u0438\u0442\u0435 \u043a\u043e\u043b\u0435\u043d\u0438 \u0434\u043e \u0442\u0435\u0445 \u043f\u043e\u0440, \u043f\u043e\u043a\u0430 \u0431\u0435\u0434\u0440\u0430 \u043d\u0435 \u0431\u0443\u0434\u0443\u0442 \u043d\u0430\u0441\u0442\u043e\u043b\u044c\u043a\u043e \u0431\u043b\u0438\u0437\u043a\u0438 \u043a \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u0438 \u043f\u043e\u043b\u0443, \u043d\u0430\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u044d\u0442\u043e \u0443\u0434\u043e\u0431\u043d\u043e. \u0423\u0434\u043b\u0438\u043d\u0438\u0442\u0435 \u0441\u043f\u0438\u043d\u0443, \u043f\u043e\u0442\u044f\u043d\u0443\u0432\u0448\u0438\u0441\u044c \u0432\u0432\u0435\u0440\u0445 \u0440\u0443\u043a\u0430\u043c\u0438, \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u044f \u043f\u0440\u0438\u0436\u0438\u043c\u0430\u0442\u044c \u043f\u044f\u0442\u043a\u0438 \u043a \u043f\u043e\u043b\u0443.<\/p> <p id=\"mntl-sc-block_1-0-16\"><strong>\u0421\u0442\u043e\u044f \u0432\u043f\u0435\u0440\u0435\u0434 \u0438\u0437\u0433\u0438\u0431<\/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\">\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435, \u0440\u0430\u0437\u0434\u0432\u0438\u043d\u0443\u0432 \u043d\u043e\u0433\u0438 \u043d\u0430 \u0440\u0430\u0441\u0441\u0442\u043e\u044f\u043d\u0438\u0438 \u0431\u0435\u0434\u0435\u0440, \u0430 \u043d\u043e\u0433\u0438 \u043f\u0440\u043e\u0447\u043d\u043e \u043f\u043e\u0441\u0430\u0436\u0435\u043d\u044b \u043d\u0430 \u043f\u043e\u043b. \u0412\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0438 \u043d\u0430\u043a\u043b\u043e\u043d\u0438\u0442\u0435\u0441\u044c \u0432\u043f\u0435\u0440\u0435\u0434 \u043d\u0430 \u0431\u0435\u0434\u0440\u0430\u0445, \u0443\u0434\u043b\u0438\u043d\u044f\u044f \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0435, \u043f\u043e\u043a\u0430 \u0432\u044b \u0442\u044f\u043d\u0435\u0442\u0435\u0441\u044c \u043a \u043f\u043e\u043b\u0443. \u0415\u0441\u043b\u0438 \u044d\u0442\u043e \u0443\u0434\u043e\u0431\u043d\u043e, \u043f\u0440\u0438\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u043b\u0430\u0434\u043e\u043d\u0438 \u043a \u043f\u043e\u043b\u0443 \u0438\u043b\u0438 \u043e\u0431\u0445\u0432\u0430\u0442\u0438\u0442\u0435 \u0440\u0443\u043a\u0430\u043c\u0438 \u043b\u043e\u0434\u044b\u0436\u043a\u0438. \u0415\u0441\u043b\u0438 \u044d\u0442\u043e \u0441\u043b\u0438\u0448\u043a\u043e\u043c \u0433\u043b\u0443\u0431\u043e\u043a\u0430\u044f \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0430, \u0441\u043b\u0435\u0434\u0443\u0439\u0442\u0435 \u043f\u0440\u0438\u043c\u0435\u0440\u0443 \u0421\u0430\u0444\u0430\u043d\u0430, \u043f\u043e\u043b\u043e\u0436\u0438\u0432 \u043d\u0430 \u043f\u043e\u043b \u0431\u043b\u043e\u043a\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044c\u0441\u044f \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0438.<\/p> <p id=\"mntl-sc-block_1-0-21\"><strong>\u0412\u0435\u0440\u0431\u043b\u044e\u0434<\/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\">\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u043d\u0430 \u043a\u043e\u043b\u0435\u043d\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443, \u0440\u0430\u0437\u0434\u0432\u0438\u043d\u0443\u0432 \u043a\u043e\u043b\u0435\u043d\u0438 \u043d\u0430 \u0440\u0430\u0441\u0441\u0442\u043e\u044f\u043d\u0438\u0438 \u0431\u0435\u0434\u0435\u0440. \u041e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e \u043f\u0440\u0438\u0436\u043c\u0438\u0442\u0435 \u043f\u0430\u043b\u044c\u0446\u044b \u043d\u043e\u0433 \u043a \u043f\u043e\u043b\u0443 \u0438 \u043f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0435. \u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u043f\u0440\u043e\u0442\u044f\u0433\u0438\u0432\u0430\u044f \u0447\u0435\u0440\u0435\u0437 \u0441\u043f\u0438\u043d\u0443, \u0430 \u0437\u0430\u0442\u0435\u043c \u043e\u0441\u0442\u043e\u0440\u043e\u0436\u043d\u043e \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u044c\u0442\u0435 \u0441\u043f\u0438\u043d\u0443. \u041d\u0435 \u0441\u0432\u043e\u0440\u0430\u0447\u0438\u0432\u0430\u0439\u0442\u0435 \u043f\u043e\u044f\u0441\u043d\u0438\u0446\u0435 \u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0433\u043e\u043b\u043e\u0432\u0443 \u043d\u0435\u0439\u0442\u0440\u0430\u043b\u044c\u043d\u043e\u0439. \u0414\u043b\u044f \u0431\u043e\u043b\u0435\u0435 \u0433\u043b\u0443\u0431\u043e\u043a\u043e\u0439 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0438 \u043f\u0440\u0438\u0436\u043c\u0438\u0442\u0435 \u0433\u043e\u043b\u0435\u043d\u0438 \u0438 \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u043d\u043e\u0433 \u043a \u043f\u043e\u043b\u0443 \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430\u0437\u0430\u0434, \u043f\u043e\u043a\u0430 \u043d\u0435 \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0442\u044c \u0441\u0435\u0431\u044f, \u0443\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u043b\u043e\u0434\u044b\u0436\u043a\u0438.<\/p> <p id=\"mntl-sc-block_1-0-26\"><strong>\u041b\u0435\u0436\u0430\u0449\u0438\u0439 \u0433\u0435\u0440\u043e\u0439<\/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\">\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0432 \u043f\u043e\u0437\u0435 \u0433\u0435\u0440\u043e\u044f, \u0441\u0438\u0434\u044f \u043d\u0430 \u043f\u043e\u043b\u0443 \u0441 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438, \u043a\u0430\u0441\u0430\u044f\u0441\u044c \u0438 \u043f\u0440\u0438\u0436\u0438\u043c\u0430\u044f \u0432\u0435\u0440\u0445\u0443\u0448\u043a\u0438 \u043d\u043e\u0433 \u043a \u043f\u043e\u043b\u0443. \u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0438 \u043e\u043f\u0443\u0441\u0442\u0438\u0442\u0435\u0441\u044c \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043d\u0430 \u043f\u043e\u043b. \u041a\u0430\u043a \u0434\u0435\u043c\u043e\u043d\u0441\u0442\u0440\u0438\u0440\u0443\u0435\u0442 \u0421\u0430\u0444\u0440\u0430\u043d, \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u044c \u0431\u043b\u043e\u043a \u043f\u043e\u0434 \u0437\u0430\u0434\u043d\u0438\u0446\u0435\u0439, \u0447\u0442\u043e\u0431\u044b \u043e\u0431\u043b\u0435\u0433\u0447\u0438\u0442\u044c \u0440\u0430\u0441\u0442\u044f\u0436\u0435\u043d\u0438\u0435. \u0414\u043b\u044f \u0431\u043e\u043b\u0435\u0435 \u0433\u043b\u0443\u0431\u043e\u043a\u043e\u0433\u043e \u0440\u0430\u0441\u0442\u044f\u0436\u0435\u043d\u0438\u044f \u0441\u043d\u0438\u043c\u0438\u0442\u0435 \u0431\u043b\u043e\u043a \u0438 \u043e\u0442\u043a\u0438\u043d\u044c\u0439\u0442\u0435\u0441\u044c \u043e\u0431\u0440\u0430\u0442\u043d\u043e \u043d\u0430 \u043f\u043e\u043b.<\/p> <p id=\"mntl-sc-block_1-0-31\"><strong>\u041b\u043e\u0434\u043a\u0430<\/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\">\u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u043f\u043e\u043b \u0441 \u0441\u043e\u0433\u043d\u0443\u0442\u044b\u043c\u0438 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438 \u0438 \u043d\u043e\u0433\u0430\u043c\u0438, \u043f\u043b\u043e\u0441\u043a\u0438\u043c\u0438 \u043d\u0430 \u0437\u0435\u043c\u043b\u0435. \u0421\u043b\u0435\u0433\u043a\u0430 \u043e\u0442\u043a\u0438\u043d\u044c\u0442\u0435\u0441\u044c \u043d\u0430\u0437\u0430\u0434, \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u044f \u043d\u043e\u0433\u0438 \u0438 \u0434\u0435\u0440\u0436\u0430 \u043a\u043e\u043b\u0435\u043d\u0438 \u0441\u043e\u0433\u043d\u0443\u0442\u044b\u043c\u0438, \u043f\u043e\u043a\u0430 \u0432\u0430\u0448\u0438 \u0438\u043a\u0440\u044b \u043d\u0435 \u0431\u0443\u0434\u0443\u0442 \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u044b \u043f\u043e\u043b\u0443. \u041e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0432\u0442\u044f\u0433\u0438\u0432\u0430\u0439\u0442\u0435 \u0436\u0438\u0432\u043e\u0442 \u0438 \u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a \u043f\u0440\u044f\u043c\u044b\u043c, \u043f\u043e\u043a\u0430 \u0432\u044b \u0431\u0430\u043b\u0430\u043d\u0441\u0438\u0440\u0443\u0435\u0442\u0435 \u043d\u0430 \u0437\u0430\u0434\u043d\u0438\u0446\u0435. \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0441\u0432\u043e\u0438 \u0440\u0443\u043a\u0438, \u0447\u0442\u043e\u0431\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u0443 \u043f\u043e\u0437\u0443 \u0431\u043e\u043b\u0435\u0435 \u043b\u0435\u0433\u043a\u043e\u0439 (\u043f\u043e\u043b\u043e\u0436\u0438\u0432 \u0440\u0443\u043a\u0438 \u043d\u0430 \u0437\u0435\u043c\u043b\u044e \u043f\u043e\u0437\u0430\u0434\u0438 \u0432\u0430\u0441 \u0434\u043b\u044f \u0431\u0430\u043b\u0430\u043d\u0441\u0430) \u0438\u043b\u0438 \u0431\u043e\u043b\u0435\u0435 \u0441\u043b\u043e\u0436\u043d\u043e\u0439 (\u0432\u044b\u0442\u044f\u043d\u0443\u0432 \u0438\u0445 \u043f\u043e \u0431\u043e\u043a\u0430\u043c).<\/p> <p id=\"mntl-sc-block_1-0-36\"><strong>\u0413\u043e\u043b\u0443\u0431\u044c<\/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\">\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u043d\u0430 \u0447\u0435\u0442\u0432\u0435\u0440\u0435\u043d\u044c\u043a\u0430\u0445 \u0440\u0443\u043a\u0430\u043c\u0438 \u0438 \u043a\u043e\u043b\u0435\u043d\u044f\u043c\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043b\u0435\u0432\u043e\u0435 \u043a\u043e\u043b\u0435\u043d\u043e \u043d\u0430 \u0437\u0435\u043c\u043b\u044e \u0437\u0430 \u043b\u0435\u0432\u043e\u0435 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u0435, \u043a\u043e\u0433\u0434\u0430 \u043b\u0435\u0432\u0430\u044f \u043d\u043e\u0433\u0430 \u0432\u044b\u0442\u044f\u043d\u0435\u0442\u0441\u044f \u043a \u043f\u0440\u0430\u0432\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u0435 \u043a\u043e\u0432\u0440\u0438\u043a\u0430. \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u0432\u0430\u0448\u0438 \u0431\u0435\u0434\u0440\u0430 \u043e\u0441\u0442\u0430\u044e\u0442\u0441\u044f \u0446\u0435\u043d\u0442\u0440\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u044b\u043c\u0438, \u0430 \u043f\u0440\u0430\u0432\u0430\u044f \u043d\u043e\u0433\u0430 \u043e\u0441\u0442\u0430\u0435\u0442\u0441\u044f \u043d\u0435\u0439\u0442\u0440\u0430\u043b\u044c\u043d\u043e\u0439 (\u0434\u0440\u0443\u0433\u0438\u043c\u0438 \u0441\u043b\u043e\u0432\u0430\u043c\u0438, \u043d\u0435 \u0441\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u0439\u0442\u0435). \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0441\u0432\u043e\u0438 \u0440\u0443\u043a\u0438, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0434\u0442\u044f\u043d\u0443\u0442\u044c\u0441\u044f, \u0438\u043b\u0438 \u0443\u0433\u043b\u0443\u0431\u0438\u0442\u0435 \u0440\u0430\u0441\u0442\u044f\u0436\u043a\u0443, \u043e\u043f\u0443\u0441\u043a\u0430\u044f \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430 \u0432\u043f\u0435\u0440\u0435\u0434 \u0438 \u043e\u043f\u0438\u0440\u0430\u044f\u0441\u044c \u043b\u043e\u043a\u0442\u044f\u043c\u0438 \u043d\u0430 \u043f\u043e\u043b \u043f\u0435\u0440\u0435\u0434 \u0432\u0430\u043c\u0438 \u0438\u043b\u0438 \u0432\u044b\u0442\u044f\u0433\u0438\u0432\u0430\u044f \u0440\u0443\u043a\u0438 \u0432\u043f\u0435\u0440\u0435\u0434\u0438. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b.<\/p> <p id=\"mntl-sc-block_1-0-41\"><strong>\u0421\u0438\u0434\u044f\u0447\u0438\u0439 \u043f\u0435\u0440\u0435\u043a\u043b\u0430\u0434\u043d\u043e\u0439<\/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\">\u0421\u044f\u0434\u044c\u0442\u0435 \u043d\u0430 \u043f\u043e\u043b \u0441 \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b\u043c\u0438 \u043d\u043e\u0433\u0430\u043c\u0438 \u043f\u0440\u044f\u043c\u043e \u043f\u0435\u0440\u0435\u0434 \u0441\u043e\u0431\u043e\u0439. \u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0432\u044b\u0442\u044f\u043d\u0443\u0432 \u0440\u0443\u043a\u0438 \u0432 \u0441\u0442\u043e\u0440\u043e\u043d\u0443, \u0430 \u0437\u0430\u0442\u0435\u043c \u043d\u0430\u0434 \u0433\u043e\u043b\u043e\u0432\u043e\u0439, \u0447\u0442\u043e\u0431\u044b \u0443\u0434\u043b\u0438\u043d\u0438\u0442\u044c \u043f\u043e\u0437\u0432\u043e\u043d\u043e\u0447\u043d\u0438\u043a. \u0412\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0438 \u043d\u0430\u043a\u043b\u043e\u043d\u0438\u0439\u0442\u0435\u0441\u044c \u0432\u043f\u0435\u0440\u0435\u0434 \u043e\u0442 \u0431\u0435\u0434\u0435\u0440, \u0441\u0442\u0430\u0440\u0430\u044f\u0441\u044c \u043d\u0435 \u0440\u0430\u0441\u0442\u044f\u0433\u0438\u0432\u0430\u0442\u044c\u0441\u044f \u0434\u0430\u043b\u044c\u0448\u0435 \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0443\u0434\u043e\u0431\u043d\u043e.<\/p> <p id=\"mntl-sc-block_1-0-46\"><strong>\u0421\u0444\u0438\u043d\u043a\u0441<\/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\">\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442 \u043d\u043e\u0433\u0430\u043c\u0438 \u0431\u043e\u043a \u043e \u0431\u043e\u043a \u0438 \u0432\u044b\u0442\u044f\u043d\u0438\u0442\u0435\u0441\u044c \u043a \u0441\u0442\u0435\u043d\u0435 \u043f\u043e\u0437\u0430\u0434\u0438 \u0432\u0430\u0441. \u041f\u043e\u043b\u043e\u0436\u0438\u0442\u0435 \u043b\u043e\u043a\u0442\u0438 \u043d\u0430 \u043f\u043e\u043b \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0432\u043f\u0435\u0440\u0435\u0434\u0438 \u043f\u043b\u0435\u0447, \u043f\u0440\u0438\u0447\u0435\u043c \u043f\u0440\u0435\u0434\u043f\u043b\u0435\u0447\u044c\u044f \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u044b \u0434\u0440\u0443\u0433 \u0434\u0440\u0443\u0433\u0443. \u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0438 \u043f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435 \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430 \u043e\u0442 \u043f\u043e\u043b\u0430 \u0432 \u043c\u044f\u0433\u043a\u0438\u0439 \u0441\u0433\u0438\u0431 \u0441\u043f\u0438\u043d\u044b.<\/p> <p id=\"mntl-sc-block_1-0-51\"><strong>\u0421\u043e\u0431\u0430\u043a\u0430, \u043e\u0431\u0440\u0430\u0449\u0435\u043d\u043d\u0430\u044f \u0432\u0432\u0435\u0440\u0445<\/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\">\u0418\u0437 \u043f\u043e\u0437\u044b \u0421\u0444\u0438\u043d\u043a\u0441\u0430 \u043e\u0442\u0432\u0435\u0434\u0438\u0442\u0435 \u043b\u0430\u0434\u043e\u043d\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043f\u043e\u0441\u0430\u0434\u0438\u0442\u0435 \u0438\u0445 \u0432\u043e\u0437\u043b\u0435 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438. \u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0432 \u0440\u0443\u043a\u0438 \u0438 \u043f\u043e\u0434\u043d\u044f\u0432 \u0433\u0440\u0443\u0434\u044c \u0438 \u043d\u043e\u0433\u0438 \u043e\u0442 \u043f\u043e\u043b\u0430. \u041f\u043e\u0434\u043d\u0438\u043c\u0438\u0442\u0435\u0441\u044c \u0447\u0435\u0440\u0435\u0437 \u043b\u043e\u043f\u0430\u0442\u043a\u0438, \u0441\u043e\u0445\u0440\u0430\u043d\u044f\u044f \u0441\u043f\u0438\u043d\u0443 \u043c\u044f\u0433\u043a\u043e\u0439, \u0430 \u0432\u0437\u0433\u043b\u044f\u0434 \u043f\u0440\u044f\u043c\u043e \u0432\u043f\u0435\u0440\u0435\u0434.<\/p> <p id=\"mntl-sc-block_1-0-56\"><strong>\u0421\u0430\u0440\u0430\u043d\u0447\u0430<\/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\">\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0436\u0438\u0432\u043e\u0442, \u043f\u043e\u0441\u043e\u0432\u044b\u0432\u0430\u044f \u0440\u0443\u043a\u0438 \u043f\u043e \u0431\u043e\u043a\u0430\u043c \u0438 \u043b\u0430\u0434\u043e\u043d\u0438 \u043b\u0438\u0446\u043e\u043c \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443. \u0412\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u043f\u043e\u0434\u043d\u0438\u043c\u0430\u044f \u043d\u043e\u0433\u0438, \u0440\u0443\u043a\u0438, \u0432\u0435\u0440\u0445\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0442\u0443\u043b\u043e\u0432\u0438\u0449\u0430 \u0438 \u0433\u043e\u043b\u043e\u0432\u0443 \u043e\u0442 \u043f\u043e\u043b\u0430. \u041f\u0440\u043e\u0442\u044f\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0443 \u0447\u0435\u0440\u0435\u0437 \u043d\u043e\u0433\u0438, \u0430\u043a\u0442\u0438\u0432\u043d\u043e \u0440\u0430\u0441\u0442\u044f\u0433\u0438\u0432\u0430\u044f\u0441\u044c \u043e\u0442 \u043f\u044f\u0442\u043e\u043a \u0434\u043e \u043a\u043e\u043d\u0447\u0438\u043a\u043e\u0432 \u043f\u0430\u043b\u044c\u0446\u0435\u0432.<\/p> <p id=\"mntl-sc-block_1-0-61\"><strong>\u041f\u043b\u0430\u043d\u043a\u0430<\/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\">\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0432 \u043f\u043e\u0437\u0435 \u0441\u0444\u0438\u043d\u043a\u0441\u0430 \u0438\u043b\u0438 \u0441\u0430\u0440\u0430\u043d\u0447\u0438, \u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430\u0437\u0430\u0434 \u0438 \u043f\u043e\u0441\u0430\u0434\u0438\u0442\u0435 \u0438\u0445 \u043a \u0433\u0440\u0443\u0434\u0438. \u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0432\u044b\u043f\u0440\u044f\u043c\u0438\u0432 \u0440\u0443\u043a\u0438 \u0438 \u0441\u0432\u0435\u0440\u043d\u0443\u0432 \u043f\u043e\u0434 \u0441\u0435\u0431\u044f \u043d\u043e\u0441\u043a\u043e\u043c. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043f\u043b\u0435\u0447\u0438 \u043d\u0430\u0434 \u0437\u0430\u043f\u044f\u0441\u0442\u044c\u044f\u043c\u0438 \u0438 \u0442\u0443\u043b\u043e\u0432\u0438\u043d\u043e\u043c \u043f\u0430\u0440\u0430\u043b\u043b\u0435\u043b\u044c\u043d\u043e \u043f\u043e\u043b\u0443. \u0423\u043a\u0440\u0435\u043f\u0438\u0442\u0435 \u0438 \u0443\u0434\u043b\u0438\u043d\u0438\u0442\u0435 \u043f\u044f\u0442\u043a\u0438, \u0447\u0442\u043e\u0431\u044b \u0431\u0435\u0434\u0440\u0430 \u043d\u0435 \u043f\u0430\u0434\u0430\u043b\u0438 \u043d\u0430 \u043f\u043e\u043b \u0438\u043b\u0438 \u043d\u0435 \u043f\u043e\u0434\u0442\u0430\u043b\u043a\u0438\u0432\u0430\u043b\u0438\u0441\u044c \u043a \u043f\u043e\u0442\u043e\u043b\u043a\u0443.<\/p> <p id=\"mntl-sc-block_1-0-66\"><strong>\u0417\u0430\u043a\u0440\u0443\u0447\u0438\u0432\u0430\u043d\u0438\u0435 \u0436\u0438\u0432\u043e\u0442\u0430 \u043b\u0435\u0436\u0430 \u043d\u0430 \u0441\u043f\u0438\u043d\u0435<\/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\">\u041b\u044f\u0433\u0442\u0435 \u043d\u0430 \u0441\u043f\u0438\u043d\u0443, \u0432\u044b\u0442\u044f\u043d\u0443\u0442\u044b\u0435 \u0440\u0443\u043a\u0438 \u043d\u0430 \u0431\u043e\u043a \u0438 \u043b\u0430\u0434\u043e\u043d\u0438 \u0432\u043d\u0438\u0437. \u041f\u043e\u0434\u043d\u0435\u0441\u0438\u0442\u0435 \u043f\u0440\u0430\u0432\u043e\u0435 \u043a\u043e\u043b\u0435\u043d\u043e \u043a \u0433\u0440\u0443\u0434\u0438. \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u0432\u044b\u0434\u043e\u0445\u0430 \u043e\u043f\u0443\u043d\u044c\u0442\u0435 \u043f\u0440\u0430\u0432\u043e\u0435 \u043a\u043e\u043b\u0435\u043d\u043e \u0432\u043b\u0435\u0432\u043e \u0438 \u043f\u043e\u0432\u0435\u0440\u043d\u0438\u0442\u0435 \u0433\u043e\u043b\u043e\u0432\u0443, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u0441\u043c\u043e\u0442\u0440\u0435\u0442\u044c \u0447\u0435\u0440\u0435\u0437 \u043f\u0440\u0430\u0432\u043e\u0435 \u043f\u043b\u0435\u0447\u043e. \u0423\u0431\u0435\u0434\u0438\u0442\u0435\u0441\u044c, \u0447\u0442\u043e \u043e\u0431\u0430 \u043f\u043b\u0435\u0447\u0430 \u043e\u0441\u0442\u0430\u044e\u0442\u0441\u044f \u043f\u043b\u043e\u0441\u043a\u0438\u043c\u0438 \u043d\u0430 \u043f\u043e\u043b\u0443. \u041f\u043e\u0432\u0442\u043e\u0440\u0438\u0442\u0435 \u0441 \u0434\u0440\u0443\u0433\u043e\u0439 \u0441\u0442\u043e\u0440\u043e\u043d\u044b.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0411\u0435\u0433\u0443\u043d\u044b \u043f\u0435\u0447\u0430\u043b\u044c\u043d\u043e \u0438\u0437\u0432\u0435\u0441\u0442\u043d\u044b \u0442\u0435\u043c, \u0447\u0442\u043e \u043f\u0440\u043e\u043f\u0443\u0441\u043a\u0430\u044e\u0442 \u043a\u0440\u043e\u0441\u0441-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u0447\u0442\u043e\u0431\u044b \u043e\u043d\u0438 \u043c\u043e\u0433\u043b\u0438 \u043f\u0440\u043e\u0442\u0438\u0441\u043d\u0443\u0442\u044c\u0441\u044f \u0432 \u0431\u043e\u043b\u044c\u0448\u0435\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043c\u0438\u043b\u044c. \u041d\u043e \u0431\u0435\u0437\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043e\u0447\u043d\u044b\u0439 \u0431\u0435\u0433 \u2014 [&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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