{"id":12033,"date":"2023-08-14T09:50:58","date_gmt":"2023-08-14T04:20:58","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=12033"},"modified":"2023-12-04T16:24:18","modified_gmt":"2023-12-04T10:54:18","slug":"yoga-for-diabetes-in-hindi","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/yoga-for-diabetes-in-hindi\/","title":{"rendered":"\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917\u093e\u0938\u0928: \u0938\u094d\u0935\u0938\u094d\u0925 \u091c\u0940\u0935\u0928 \u0915\u0940 \u0913\u0930 \u090f\u0915 \u0915\u0926\u092e"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u092f\u094b\u0917 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0908 \u0935\u0930\u094d\u0937\u094b\u0902 \u0938\u0947 \u090f\u0915 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e \u0930\u0939\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u093e\u0945\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u093e \u0924\u0915\u0928\u0940\u0915, \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0906\u0938\u093e\u0928 \u0914\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0914\u0930 \u092e\u0928 \u0915\u094b \u0907\u0928\u0938\u0947\u00a0 \u0915\u0908 \u092b\u093e\u092f\u0926\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0915\u094d\u0930\u093f\u092f\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u092e\u0928, \u0938\u093e\u0945\u0902\u0938 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0938\u0902\u092f\u094b\u0917 \u0930\u0939\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0928\u093f\u092f\u092e\u093f\u0924 \u0936\u094d\u0935\u0938\u0928 \u0915\u094d\u0930\u093f\u092f\u093e \u0938\u0947 \u0905\u0932\u0917 \u0939\u0948\u0964<\/span><\/p>\n<p><a href=\"tel: 08068507599\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11648 lazyload\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2023\/08\/Diabetes-CTA.gif\" alt=\"\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0930\u093f\u0935\u0930\u094d\u0938 \u0915\u0930\u0928\u093e \u0939\u0948?\" width=\"1700\" height=\"400\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1700px; --smush-placeholder-aspect-ratio: 1700\/400;\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-11648\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2023\/08\/Diabetes-CTA.gif\" alt=\"\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0930\u093f\u0935\u0930\u094d\u0938 \u0915\u0930\u0928\u093e \u0939\u0948?\" width=\"1700\" height=\"400\" \/><\/noscript><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u0938\u093e\u0945\u0902\u0938 \u0932\u0947\u0928\u0947 \u0914\u0930 \u091b\u094b\u0921\u093c\u0928\u0947 \u0915\u0940 \u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u091c\u093e\u0928\u092c\u0942\u091d\u0915\u0930 \u0930\u0941\u0915\u093e\u0935\u091f \u0921\u093e\u0932\u0915\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0905\u092a\u0928\u0947 \u0928\u0930\u094d\u0935\u0938 \u0938\u093f\u0938\u094d\u091f\u092e \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0941\u0927\u093e\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span> <span style=\"font-weight: 400;\">\u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e<\/span> <span style=\"font-weight: 400;\">\u00a0\u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0920\u0928 \u0914\u0930 \u092b\u093f\u091f\u0928\u0947\u0938 \u092e\u0947\u0902 \u092d\u0940 \u092c\u0922\u093c\u094b\u0924\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u092b\u093e\u092f\u0926\u0947 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948\u0902:<\/span><\/p>\n<h2><b>\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u092e\u0947\u0902 \u092f\u094b\u0917 \u0915\u0947 \u0932\u093e\u092d<\/b><\/h2>\n<h3><b>1.\u0906\u092a\u0915\u0947 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0932\u0947\u0935\u0932 \u0915\u094b \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0922\u0902\u0917 \u0938\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u092e\u0947\u0902 \u091b\u0939 \u092e\u0939\u0940\u0928\u0947 \u0924\u0915 \u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092b\u093e\u0938\u094d\u091f\u093f\u0902\u0917 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0932\u0947\u0935\u0932 (FBS) \u0914\u0930 \u092d\u094b\u091c\u0928 \u0915\u0947 \u092c\u093e\u0926 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0932\u0947\u0935\u0932 (PPBS) \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092f\u094b\u0917 \u0915\u0940 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092d\u0942\u092e\u093f\u0915\u093e \u0930\u0939\u0940 \u0939\u0948, \u092f\u0939 \u0938\u094d\u092a\u0937\u094d\u091f \u0939\u0941\u0906 \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u092a\u0924\u093e \u091a\u0932\u0924\u093e \u0939\u0948 \u0915\u093f \u0928\u093f\u092f\u092e\u093f\u0924 \u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0932\u0947\u0935\u0932 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964\u00a0<\/span><\/p>\n<h3><b>2. \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0940 \u0938\u0947\u0932\u094d\u0938 \u0915\u093e \u092c\u0947\u0939\u0924\u0930 \u0930\u093f\u0938\u094d\u092a\u093e\u0902\u0938 ( \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0915\u0940 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092e\u0947\u0902 \u092c\u0922\u093c\u094b\u0924\u0930\u0940)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">2007 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0938\u094d\u091f\u0921\u0940 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u092e\u0947\u0902 \u0928\u093f\u092f\u092e\u093f\u0924 \u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092c\u0922\u093c\u093e\u0928\u0947, \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0930\u0947\u091c\u093f\u0938\u094d\u091f\u0947\u0902\u091f \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0907\u0938 \u0924\u0930\u0939 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0907\u0902\u0938\u0941\u0932\u093f\u0928 \u0915\u093e \u0905\u0927\u093f\u0915 \u0938\u0939\u091c\u0924\u093e \u0938\u0947 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964\u00a0<\/span><\/p>\n<h3><b>3. \u0906\u092a\u0915\u094b \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0915<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u090f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u092e\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092e\u091c\u092c\u0942\u0924\u0940 \u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u093f\u092c\u0932 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948; \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948\u0964 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0938\u093e\u0925 \u0939\u0940 \u092f\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0938\u0947 \u0906\u092a\u0915\u093e \u0935\u091c\u0928 \u0915\u092e \u0939\u094b\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u090f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0928\u093f\u092f\u092e\u093f\u0924 \u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0947 BMI (Body Mass Index) \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0932\u0940\u0928 \u092e\u093e\u0938 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<h3><b>4. \u0916\u0930\u093e\u092c \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 (LDL) \u0915\u094b \u0915\u092e \u0914\u0930 \u0905\u091a\u094d\u091b\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932 (HDL) \u0932\u0947\u0935\u0932\u094d\u0938 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u090f\u0915 \u0905\u0928\u094d\u092f \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u092f\u094b\u0917 \u091f\u094d\u0930\u093e\u0907\u0917\u094d\u0932\u093f\u0938\u0930\u093e\u0907\u0921 (Triglyceride) \u0915\u093e \u0932\u0947\u0935\u0932, \u0916\u0930\u093e\u092c \u0915\u094b\u0932\u0938\u094d\u091f\u094d\u0930\u0949\u0932 (LDL) \u0914\u0930 \u092b\u094d\u0930\u0940 \u092b\u0948\u091f\u0940 \u090f\u0938\u093f\u0921\u094d\u0938 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964\u00a0 \u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0905\u091a\u094d\u091b\u0947 \u0915\u094b\u0932\u0947\u0938\u094d\u091f\u094d\u0930\u0949\u0932\u00a0 (HDL) \u0915\u0947 \u0932\u0947\u0935\u0932 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 <\/span><\/p>\n<h3><b>5. \u092c\u094d\u0932\u0921 \u0938\u0930\u094d\u0915\u0941\u0932\u0947\u0936\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0905\u0927\u093f\u0915\u0924\u0930 \u092f\u094b\u0917\u093e\u0938\u0928\u094b\u0902 \u0915\u0947 \u0915\u0908 \u092b\u093e\u092f\u0926\u0947 \u0939\u0948\u0902, \u091c\u092c\u0915\u093f \u0915\u0941\u091b \u0909\u0932\u091f \u0915\u094d\u0930\u093f\u092f\u093e\u090d\u0902 \u092c\u094d\u0932\u0921 \u0938\u0930\u094d\u0915\u0941\u0932\u0947\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964 <\/span><\/p>\n<h3><b>6. \u092e\u0928 \u0915\u094b \u0936\u093e\u0902\u0924\u093f \u0914\u0930 \u091a\u093f\u0902\u0924\u093e \u090f\u0935\u0902 \u0924\u0928\u093e\u0935 \u0938\u0947 \u0930\u093e\u0939\u0924 \u092e\u093f\u0932\u0928\u093e \u0906\u0938\u093e\u0928<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0938\u093e\u0945\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0947 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923, \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0909\u0928\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u091a\u093f\u0902\u0924\u093e, \u0924\u0928\u093e\u0935 \u092f\u0939\u093e\u0945\u0902 \u0924\u0915 \u0915\u093f \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u0915\u092e \u0915\u0930\u0928\u0947 \u092d\u0940 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u092e\u0947\u0902 \u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 <\/span><\/p>\n<h3><b>7. \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0905\u0932\u0917-\u0905\u0932\u0917 \u0905\u092d\u094d\u092f\u093e\u0938 \u0926\u094d\u0935\u093e\u0930\u093e \u092f\u0939 \u092a\u0924\u093e \u091a\u0932\u093e \u0939\u0948 \u0915\u093f \u092f\u094b\u0917 \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0906\u0938\u0928 \u092e\u0947\u0902 \u0930\u0947\u091c\u093f\u0938\u094d\u091f\u0947\u0902\u091f \u0915\u0947 \u0932\u093f\u090f \u0916\u0941\u0926 \u0915\u0947 \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0928\u093f\u092f\u092e\u093f\u0924 \u092f\u094b\u0917\u093e\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0945\u0902 \u092c\u0922\u093c\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a\u0915\u093e \u0935\u091c\u0928 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0915\u092e \u0939\u094b\u0928\u0947 \u0915\u0940 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092e\u091c\u092c\u0942\u0924\u0940 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u093f\u092c\u093f\u0932\u093f\u091f\u0940 \u0915\u0940 \u0917\u0941\u0902\u091c\u093e\u0907\u0936 \u0930\u0939\u0924\u0940 \u0939\u0948\u0964\u00a0<\/span><\/p>\n<h3><b>\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0924 \u092f\u094b\u0917\u093e\u0938\u0928<\/b><\/h3>\n<h2><b>1. \u0935\u093f\u092a\u0930\u093f\u0924 \u0915\u0930\u0923\u0940 \/ \u0932\u0947\u0917 \u0905\u092a \u0935\u093e\u0945\u0932 \u092a\u094b\u091c\u00a0<\/b><\/h2>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-3382 lazyload\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7.jpg\" alt=\"\u0935\u093f\u092a\u0930\u093f\u0924 \u0915\u0930\u0923\u0940 \/ \u0932\u0947\u0917 \u0905\u092a \u0935\u093e\u0945\u0932 \u092a\u094b\u091c (Leg-Up Wall Pose)\" width=\"1200\" height=\"450\" data-srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7-768x288.jpg 768w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/450;\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-3382\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7.jpg\" alt=\"\u0935\u093f\u092a\u0930\u093f\u0924 \u0915\u0930\u0923\u0940 \/ \u0932\u0947\u0917 \u0905\u092a \u0935\u093e\u0945\u0932 \u092a\u094b\u091c (Leg-Up Wall Pose)\" width=\"1200\" height=\"450\" srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v7-768x288.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/noscript><\/p>\n<p><span style=\"font-weight: 400;\">\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u092e\u0947\u0902 \u0907\u0938 \u0906\u0938\u0928 \u0915\u094b \u0928\u093f\u0917\u0930\u093e\u0928\u0940 \u092e\u0947\u0902 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0924\u0928\u093e\u0935 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948, \u0906\u092a\u0915\u093e \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u0914\u0930 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0932\u0947\u0935\u0932 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0935\u093f\u092a\u0930\u093f\u0924 \u0915\u0930\u0923\u0940 \u0906\u0938\u0928 \u0938\u0947 \u0938\u093f\u0930\u0926\u0930\u094d\u0926 \u0938\u0947 \u0930\u093e\u0939\u0924 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092c\u094d\u0932\u0921 \u0938\u0930\u094d\u0915\u0941\u0932\u0947\u0936\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964\u00a0<\/span><\/p>\n<h3><b>\u0906\u0938\u0928 \u0915\u0947 \u0938\u094d\u091f\u0947\u092a\u094d\u0938:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u091c\u092e\u0940\u0928 \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u090d\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u091f\u0947\u0932 \u092c\u094b\u0928 \u0915\u094b \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0940\u0927\u0947 \u0930\u0916\u0947\u0902\u0964\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0917\u0930\u094d\u0926\u0928, \u0920\u0941\u0921\u094d\u0921\u0940 \u0914\u0930 \u0917\u0932\u093e \u0915\u094b \u0930\u093f\u0932\u0948\u0915\u094d\u0938 \u0915\u0930\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0909\u0920\u093e\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0940 \u092c\u093e\u091c\u0942\u0913\u0902 \u0915\u094b \u092c\u0917\u0932 \u0915\u0940 \u0913\u0930 \u092b\u0948\u0932\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0909\u0920\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 5 \u0938\u0947 10 \u092e\u093f\u0928\u091f \u0924\u0915 \u0930\u0939\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0928\u0940\u091a\u0947 \u0915\u0940 \u0913\u0930 \u0916\u093f\u0938\u0915\u093e \u0915\u0930 \u091b\u094b\u0921\u093c \u0926\u0947\u0902\u0964<\/span><\/li>\n<\/ul>\n<h2><b>2. \u0938\u0941\u092a\u094d\u0924 \u092c\u0926\u094d\u0927 \u0915\u094b\u0923\u093e\u0938\u0928\/ \u0930\u093f\u0915\u094d\u0932\u093e\u0907\u0928\u093f\u0902\u0917 \u092c\u093e\u0909\u0902\u0921 \u090f\u0902\u091c\u0932 \u092a\u094b\u091c<\/b><\/h2>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-3377 lazyload\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1.jpg\" alt=\"\u0938\u0941\u092a\u094d\u0924 \u092c\u0926\u094d\u0927 \u0915\u094b\u0923\u093e\u0938\u0928\/ \u0930\u093f\u0915\u094d\u0932\u093e\u0907\u0928\u093f\u0902\u0917 \u092c\u093e\u0909\u0902\u0921 \u090f\u0902\u091c\u0932 \u092a\u094b\u091c (Reclining Bound Angle Pose) \" width=\"1200\" height=\"450\" data-srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1-768x288.jpg 768w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/450;\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-3377\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1.jpg\" alt=\"\u0938\u0941\u092a\u094d\u0924 \u092c\u0926\u094d\u0927 \u0915\u094b\u0923\u093e\u0938\u0928\/ \u0930\u093f\u0915\u094d\u0932\u093e\u0907\u0928\u093f\u0902\u0917 \u092c\u093e\u0909\u0902\u0921 \u090f\u0902\u091c\u0932 \u092a\u094b\u091c (Reclining Bound Angle Pose) \" width=\"1200\" height=\"450\" srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v1-1-768x288.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/noscript><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938 \u0906\u0938\u0928 \u0938\u0947 \u0906\u092a\u0915\u094b \u0936\u093e\u0902\u0924\u093f \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u0924\u0928\u093e\u0935 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u092a\u094d\u0924 \u092c\u0926\u094d\u0927 \u0915\u094b\u0923\u093e\u0938\u0928 \u0938\u0947 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938 \u0915\u093e\u0930\u0923, \u092f\u0939 \u0906\u0938\u0928 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0939\u092e\u093e\u0930\u093e \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0914\u0930 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u0932\u0947\u0935\u0932 \u0915\u092e \u0939\u094b\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0939\u0940, \u0907\u0938 \u0906\u0938\u0928 \u0938\u0947 \u092c\u094d\u0932\u0948\u0921\u0930, \u0915\u093f\u0921\u093c\u0928\u0940 \u0906\u0926\u093f \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b\u0915\u0930 \u0909\u0928\u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964\u00a0<\/span><\/p>\n<h3><b>\u0906\u0938\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u094d\u091f\u0947\u092a\u094d\u0938:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u092a\u0939\u0932\u0947 \u092a\u0926\u094d\u092e\u093e\u0938\u0928 \u092e\u0947\u0902 \u092c\u0948\u0920 \u091c\u093e\u090d\u0902, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0924\u0932\u0935\u094b\u0902 \u0915\u094b \u090f\u0915\u0938\u093e\u0925 \u0932\u093e\u090d\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092c\u093e\u0939\u0930 \u0915\u0940 \u0924\u0930\u092b \u0930\u0916\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c \u0927\u0940\u0930\u0947 &#8211; \u0927\u0940\u0930\u0947 \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u0924\u092c \u0924\u0915\u00a0 \u091d\u0941\u0915\u0947\u0902 \u091c\u092c \u0924\u0915 \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0938\u092a\u093e\u091f \u0928 \u0939\u094b \u091c\u093e\u090f \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093f\u092a\u094d\u0938 \u0915\u094b \u0930\u093f\u0932\u0948\u0915\u094d\u0938 \u0915\u0930\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0930\u093e\u092e \u0926\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 10 \u092e\u093f\u0928\u091f \u0924\u0915 \u0930\u0939\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0909\u0920\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092c \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0932\u093e\u090d\u0902, \u0905\u092a\u0928\u0940 \u0924\u0930\u092b \u092e\u0941\u0921\u093c\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0938\u0940\u0927\u0947 \u092c\u0948\u0920\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906 \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<\/ul>\n<h2><b>3. \u092a\u0936\u094d\u091a\u093f\u092e\u094b\u0924\u094d\u0924\u093e\u0928\u093e\u0938\u0928 \u092f\u093e \u0906\u0917\u0947 \u091d\u0941\u0915\u0915\u0930 \u092c\u0948\u0920\u0928\u093e\u00a0<\/b><\/h2>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-3381 lazyload\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5.jpg\" alt=\"\u092a\u0936\u094d\u091a\u093f\u092e\u094b\u0924\u094d\u0924\u093e\u0928\u093e\u0938\u0928 \u092f\u093e \u0906\u0917\u0947 \u091d\u0941\u0915\u0915\u0930 \u092c\u0948\u0920\u0928\u093e (Seated Forward Bend)\" width=\"1200\" height=\"450\" data-srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5-768x288.jpg 768w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/450;\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-3381\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5.jpg\" alt=\"\u092a\u0936\u094d\u091a\u093f\u092e\u094b\u0924\u094d\u0924\u093e\u0928\u093e\u0938\u0928 \u092f\u093e \u0906\u0917\u0947 \u091d\u0941\u0915\u0915\u0930 \u092c\u0948\u0920\u0928\u093e (Seated Forward Bend)\" width=\"1200\" height=\"450\" srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v5-768x288.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/noscript><\/p>\n<p><span style=\"font-weight: 400;\">\u0906\u0917\u0947 \u091d\u0941\u0915\u0915\u0930 \u092c\u0948\u0920\u0928\u093e \u092e\u0924\u0932\u092c \u092a\u0936\u094d\u091a\u093f\u092e\u094b\u0924\u094d\u0924\u093e\u0928\u093e\u0938\u0928 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0906\u0938\u0928 \u0939\u0948\u0964 \u0907\u0938 \u0906\u0938\u0928 \u0938\u0947 \u0906\u092a\u0915\u0947 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u0915\u092e \u0915\u0930\u0928\u0947, \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947, \u091a\u093f\u0902\u0924\u093e, \u0938\u093f\u0930\u0926\u0930\u094d\u0926 \u0914\u0930 \u0925\u0915\u093e\u0928 \u0938\u0947 \u0930\u093e\u0939\u0924 \u0939\u093e\u0938\u093f\u0932 \u0939\u094b\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964\u00a0<\/span><\/p>\n<h3><b>\u0906\u0938\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u094d\u091f\u0947\u092a\u094d\u0938:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0906\u0917\u0947 \u092b\u0948\u0932\u093e\u0915\u0930 \u092c\u0948\u0920 \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c \u0939\u093f\u092a\u094d\u0938 \u0938\u0947 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u091d\u0941\u0915\u0947\u0902 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0913\u0930 \u0932\u0947 \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0907\u0938 \u0935\u0915\u094d\u0924 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u090a\u092a\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0906\u092a\u0915\u0947 \u092a\u0948\u0930\u094b\u0902 \u092a\u0930 \u0906 \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u0920\u0941\u0921\u094d\u0921\u0940 \u0906\u092a\u0915\u0947 \u0938\u0940\u0928\u0947 \u092e\u0947\u0902 \u091a\u093f\u092a\u0915\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0938\u093e\u0945\u0902\u0938 \u0932\u0947\u0928\u093e \u0928 \u092d\u0942\u0932\u0947\u0902\u0964 <\/span><\/li>\n<\/ul>\n<h2><b>4. \u090a\u0930\u094d\u0927\u094d\u0935 \u092e\u0941\u0916 \u0936\u094d\u0935\u093e\u0928\u093e\u0938\u0928 \u092f\u093e \u0905\u092a\u0935\u0930\u094d\u0921 \u092b\u0947\u0938\u093f\u0902\u0917 \u0921\u093e\u0945\u0917<\/b><\/h2>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-3383 lazyload\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3.jpg\" alt=\"\u090a\u0930\u094d\u0927\u094d\u0935 \u092e\u0941\u0916 \u0936\u094d\u0935\u093e\u0928\u093e\u0938\u0928 \u092f\u093e \u0905\u092a\u0935\u0930\u094d\u0921 \u092b\u0947\u0938\u093f\u0902\u0917 \u0921\u093e\u0945\u0917 (Upward-facing Dog)\" width=\"1200\" height=\"450\" data-srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3-768x288.jpg 768w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/450;\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-3383\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3.jpg\" alt=\"\u090a\u0930\u094d\u0927\u094d\u0935 \u092e\u0941\u0916 \u0936\u094d\u0935\u093e\u0928\u093e\u0938\u0928 \u092f\u093e \u0905\u092a\u0935\u0930\u094d\u0921 \u092b\u0947\u0938\u093f\u0902\u0917 \u0921\u093e\u0945\u0917 (Upward-facing Dog)\" width=\"1200\" height=\"450\" srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v3-768x288.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/noscript><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0939 \u092c\u0948\u0915\u092c\u0948\u0902\u0921<\/span> <span style=\"font-weight: 400;\">\u0906\u092a\u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u092d\u093e\u0930 \u0921\u093e\u0932\u0924\u093e \u0939\u0948, \u0907\u0938\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u093e \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u090a\u0930\u094d\u0927\u094d\u0935 \u092e\u0941\u0916 \u0936\u094d\u0935\u093e\u0928\u093e\u0938\u0928 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u0915\u092e \u0915\u0930\u0928\u0947, \u092c\u094d\u0932\u0921 \u0938\u0930\u094d\u0915\u0941\u0932\u0947\u0936\u0928 \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0914\u0930 \u0906\u092a\u0915\u0947 \u090f\u092c\u094d\u0921\u094b\u092e\u093f\u0928\u0932 \u0911\u0930\u094d\u0917\u0928\u094d\u0938 (Abdominal organs) \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0915\u0947 \u0932\u093f\u090f \u092f\u0939 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0906\u0938\u0928 \u0939\u0948\u0964<\/span><\/p>\n<h3><b>\u0906\u0938\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u094d\u091f\u0947\u092a\u094d\u0938:\u00a0<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u092b\u0948\u0932\u093e\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u0947 \u092c\u0932 \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u091c\u092e\u0940\u0928 \u092a\u0930 \u0938\u092a\u093e\u091f \u0930\u0916\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0915\u0932\u093e\u0907\u092f\u094b\u0902 \u0915\u094b \u091c\u092e\u0940\u0928 \u092a\u0930 \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c, \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u0938\u0940\u0927\u093e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u093e \u090a\u092a\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u093e \u090a\u092a\u0930 \u0909\u0920\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902, \u091c\u0902\u0918\u093e\u0913\u0902 \u0914\u0930 \u092a\u0947\u091f \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0915\u0941\u0939\u0928\u093f\u092f\u094b\u0902 \u0915\u094b \u0939\u0932\u094d\u0915\u093e-\u0938\u093e \u092e\u094b\u0921\u093c \u0926\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0907\u0938 \u0906\u0938\u0928 \u0915\u094b \u0915\u0930\u0924\u0947 \u0935\u0915\u094d\u0924, \u0906\u0917\u0947 \u0926\u0947\u0916\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0917\u0930\u094d\u0926\u0928 \u0915\u094b \u0936\u093f\u0925\u093f\u0932 \u0930\u0916\u0947\u0902\u0964<\/span><\/li>\n<\/ul>\n<h2><b>5. \u0927\u0928\u0941\u0930\u093e\u0938\u0928 \u092f\u093e \u092c\u094b \u092a\u094b\u091c\u00a0<\/b><\/h2>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-3380 lazyload\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1.jpg\" alt=\"\u0927\u0928\u0941\u0930\u093e\u0938\u0928 \u092f\u093e \u092c\u094b \u092a\u094b\u091c (Bow Pose) \" width=\"1200\" height=\"450\" data-srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1-768x288.jpg 768w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/450;\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-3380\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1.jpg\" alt=\"\u0927\u0928\u0941\u0930\u093e\u0938\u0928 \u092f\u093e \u092c\u094b \u092a\u094b\u091c (Bow Pose) \" width=\"1200\" height=\"450\" srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v4-1-768x288.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/noscript><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0939 \u092c\u0948\u0915\u092c\u0948\u0902\u0921 \u0906\u0938\u0928 \u0906\u092a\u0915\u0940 \u091a\u0947\u0938\u094d\u091f \u0913\u092a\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u090f\u092c\u094d\u0921\u094b\u092e\u093f\u0928\u0932 \u0911\u0930\u094d\u0917\u0928\u094d\u0938 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u093e \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0932\u0947\u0935\u0932 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u0915\u092c\u094d\u091c, \u0938\u093e\u0945\u0902\u0938 \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964\u00a0<\/span><\/p>\n<h3><b>\u0906\u0938\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u094d\u091f\u0947\u092a\u094d\u0938:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0940 \u092c\u093e\u091c\u0942\u0913\u0902 \u0915\u094b \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0930\u0916\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0918\u0941\u091f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092e\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u090f\u0921\u093c\u093f\u092f\u094b\u0902 (ankles) \u0915\u0947 \u092c\u093e\u0939\u0930 \u0915\u0940 \u0924\u0930\u092b \u0932\u0947 \u0906\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u093f\u092f\u094b\u0902 \u0915\u094b \u092a\u0915\u0921\u093c\u0947\u0902 \u0914\u0930 \u0938\u093f\u0930, \u0938\u0940\u0928\u093e \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u090a\u092a\u0930 \u0909\u0920\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0938\u093f\u0930 \u0915\u094b \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0917\u0939\u0930\u0940 \u0938\u093e\u0945\u0902\u0938 \u0932\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c 30 \u0938\u0947\u0915\u0947\u0902\u0921 \u0924\u0915 \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0938\u093e\u0945\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u092a\u0942\u0930\u094d\u0935 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906 \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<\/ul>\n<h2><b>6. \u0938\u0941\u092a\u094d\u0924 \u092e\u0924\u094d\u0938\u094d\u092f\u0947\u0902\u0926\u094d\u0930\u093e\u0938\u0928 \u092f\u093e \u0938\u094d\u092a\u093e\u0907\u0928 \u0938\u094d\u092a\u093f\u0928\u0932 \u091f\u094d\u0935\u093f\u0938\u094d\u091f\u00a0<\/b><\/h2>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-3379 lazyload\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6.jpg\" alt=\"\u0938\u0941\u092a\u094d\u0924 \u092e\u0924\u094d\u0938\u094d\u092f\u0947\u0902\u0926\u094d\u0930\u093e\u0938\u0928 \u092f\u093e \u0938\u094d\u092a\u093e\u0907\u0928 \u0938\u094d\u092a\u093f\u0928\u0932 \u091f\u094d\u0935\u093f\u0938\u094d\u091f (Spine Spindle Twist)\" width=\"1200\" height=\"450\" data-srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6-768x288.jpg 768w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/450;\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-3379\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6.jpg\" alt=\"\u0938\u0941\u092a\u094d\u0924 \u092e\u0924\u094d\u0938\u094d\u092f\u0947\u0902\u0926\u094d\u0930\u093e\u0938\u0928 \u092f\u093e \u0938\u094d\u092a\u093e\u0907\u0928 \u0938\u094d\u092a\u093f\u0928\u0932 \u091f\u094d\u0935\u093f\u0938\u094d\u091f (Spine Spindle Twist)\" width=\"1200\" height=\"450\" srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6.jpg 1200w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6-300x113.jpg 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6-1024x384.jpg 1024w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2022\/06\/blog-img-v6-768x288.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/noscript><\/p>\n<p><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c (spine), \u092a\u0940\u0920 \u0914\u0930 \u0939\u093f\u092a\u094d\u0938 \u092e\u0947\u0902 \u0909\u0920\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0926\u0930\u094d\u0926 \u0914\u0930 \u0938\u094d\u091f\u0940\u092b\u0928\u0947\u0938 \u0938\u0947 \u091b\u0941\u091f\u0915\u093e\u0930\u093e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u092a\u094d\u0924 \u092e\u0924\u094d\u0938\u094d\u092f\u0947\u0902\u0926\u094d\u0930\u093e\u0938\u0928 \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u0939\u0948\u0964 \u0938\u093e\u0925 \u0939\u0940 \u092f\u0939 \u0906\u0938\u0928 \u0906\u092a\u0915\u0947 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0932\u0947\u0935\u0932 \u0915\u094b \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u090f\u092c\u094d\u0921\u094b\u092e\u093f\u0928\u0932 \u0911\u0930\u094d\u0917\u0928\u094d\u0938 \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<h3><b>\u0906\u0938\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u094d\u091f\u0947\u092a\u094d\u0938:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u092c\u0932 \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u090d\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0918\u0941\u091f\u0928\u094b\u0902 \u0938\u0947 \u092e\u094b\u0921\u093c \u0932\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u091c\u092e\u0940\u0928 \u0915\u0940 \u0913\u0930 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u092c\u093e\u091c\u0942\u0913\u0902 \u0915\u094b \u092c\u0917\u0932 \u0915\u0940 \u0913\u0930 \u092b\u0948\u0932\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0907\u0938\u0915\u0947 \u092c\u093e\u0926 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092c\u093e\u0908\u0902 \u0913\u0930 \u0932\u0947 \u091c\u093e\u090d\u0902, \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0939\u093f\u092a\u094d\u0938 \u0932\u0947\u0935\u0932 \u0924\u0915 \u0932\u0947 \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c 30 \u0938\u0947\u0915\u0947\u0902\u0921 \u0924\u0915 \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902 \u0914\u0930 \u092c\u093e\u0926 \u092e\u0947\u0902 \u092a\u0942\u0930\u094d\u0935 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906 \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0926\u093e\u0908\u0902 \u0924\u0930\u092b \u0938\u0947 \u0907\u0938 \u0906\u0938\u0928 \u0915\u094b \u0926\u094b\u0939\u0930\u093e\u090d\u0902\u0964<\/span><\/li>\n<\/ul>\n<h2><b>7. \u0915\u092a\u093e\u0932\u092d\u093e\u0924\u093f<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u00a0\u0938\u093e\u0945\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0907\u0938 \u0924\u0915\u0928\u0940\u0915 \u092e\u0947\u0902 \u0928\u093e\u0915 \u0938\u0947 \u091c\u094b\u0930 \u0938\u0947 \u0938\u093e\u0945\u0902\u0938 \u091b\u094b\u0921\u093c\u0928\u0947 \u0915\u0940 \u0915\u094d\u0930\u093f\u092f\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948 \u091c\u092c\u0915\u093f \u0938\u093e\u0945\u0902\u0938 \u0905\u092a\u0928\u0947 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0915\u094d\u0930\u093f\u092f\u093e \u0936\u093f\u0925\u093f\u0932 \u0930\u0939\u0924\u0940 \u0939\u0948\u0964 \u0915\u092a\u093e\u0932\u092d\u093e\u0924\u093f \u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e \u092e\u0928 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0914\u0930 \u092c\u0932\u0936\u093e\u0932\u0940 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964\u00a0<\/span><\/p>\n<h3><b>\u0915\u092a\u093e\u0932\u092d\u093e\u0924\u093f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u094d\u091f\u0947\u092a\u094d\u0938<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u094b \u0938\u0940\u0927\u0947 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0906\u0938\u0928 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092c\u0948\u0920 \u091c\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0947 \u092b\u0947\u0902\u092b\u0921\u093c\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092d\u0930\u0924\u0947 \u0939\u0941\u090f \u090f\u0915 \u0917\u0939\u0930\u0940 \u0938\u093e\u0945\u0902\u0938 \u0932\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0905\u092c \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u0902\u0926\u0930 \u0915\u0940 \u0913\u0930 \u0916\u093f\u0902\u091a\u0924\u0947 \u0939\u0941\u090f \u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u0938\u0947 \u091c\u094b\u0930 \u0914\u0930 \u0924\u0947\u091c\u0940 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u091d\u091f\u0915\u0947 \u0938\u0947 \u0938\u093e\u0945\u0902\u0938 \u091b\u094b\u0921\u093c \u0926\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0938\u093e\u0945\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0915\u094d\u0930\u093f\u092f\u093e \u0938\u0939\u091c\u0924\u093e \u0938\u0947 \u0939\u094b\u0928\u0947 \u0926\u0947\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0907\u0938 \u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u0930\u093e\u0909\u0902\u0921\u0938\u094d \u0905\u092a\u0928\u0940 \u0907\u091a\u094d\u091b\u093e\u0928\u0941\u0938\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u090d\u0902, \u0936\u0941\u0930\u0941\u0906\u0924 20-30 \u0938\u093e\u0945\u0902\u0938\u094b\u0902 \u0938\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0935\u0915\u094d\u0924 \u0915\u0947 \u0938\u093e\u0925 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092c\u0922\u093c\u093e\u090d\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0907\u0938\u0915\u0947 \u0930\u093e\u0909\u0902\u0921\u094d\u0938 \u0939\u094b \u091c\u093e\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0935\u0947\u0926\u0928\u093e\u0913\u0902 \u0915\u094b \u0915\u0941\u091b \u0915\u094d\u0937\u0923 \u0938\u092e\u091d\u0947\u0902 \u0914\u0930 \u0928\u093e\u0945\u0930\u094d\u092e\u0932 \u092c\u094d\u0930\u0940\u0926\u093f\u0902\u0917 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902 \u0915\u093f \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u092e\u091d\u0947\u0902, \u0907\u0928\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0924\u0930\u094d\u0915\u0924\u093e \u0938\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930\u00a0 \u0905\u0917\u0930 \u0906\u092a \u0928\u094c\u0938\u093f\u0916\u093f\u092f\u093e \u0939\u0948\u0902 \u092f\u093e \u0915\u093f\u0938\u0940\u00a0 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0902\u092c\u0902\u0927 \u092e\u0947\u0902 \u0915\u094b\u0908\u00a0 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u0948, \u0924\u094b \u0915\u093f\u0938\u0940\u00a0 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u092f\u094b\u0917 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0915 \u0938\u0947 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928 \u0932\u0947\u0902\u0964<\/b><\/p>\n<h2><b>FitterTake<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0939\u0948\u0902 \u0928\u093e \u092f\u094b\u0917 \u092e\u0939\u093e\u0928 !! \u092f\u0947 \u0906\u092a\u0915\u094b \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u093f\u092c\u0932 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0915\u0908\u0902 \u0932\u093e\u092d \u0906\u092a \u0926\u0947\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u091a\u0942\u0945\u0902\u0915\u093f \u092f\u0939 \u0938\u093e\u0907\u0902\u091f\u093f\u092b\u093f\u0915 \u092a\u094d\u0930\u0948\u0915\u094d\u091f\u093f\u0938 \u0939\u0948 \u0907\u0938\u0932\u093f\u090f \u0907\u0938\u0947 \u0915\u093f\u0938\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0915 \u0915\u0940 \u0928\u093f\u0917\u0930\u093e\u0928\u0940 \u092e\u0947\u0902 \u0915\u0930\u0928\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u091c\u0940 \u0939\u093e\u0945\u0902, <\/span><a href=\"https:\/\/www.fitterfly.com\/\"><b>Fitterfly <\/b><\/a><span style=\"font-weight: 400;\">\u092f\u0939\u093e\u0945\u0902 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0939\u093e\u091c\u093f\u0930 \u0939\u0948\u0964 \u090f\u0915\u092c\u093e\u0930 \u091c\u092c \u0906\u092a Fitterfly \u0915\u0947 <\/span><a href=\"https:\/\/www.fitterfly.com\/fitterfly-diabetes-care-plan?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=diabetes\"><b>\u0921\u093e\u092f\u092c\u093f\u091f\u0940\u091c \u0915\u0947\u092f\u0930 \u092a\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e <\/b><\/a><span style=\"font-weight: 400;\">\u092e\u0947\u0902 \u0905\u092a\u0928\u093e \u0928\u093e\u092e \u0926\u0930\u094d\u091c \u0915\u0930\u093e\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u00a0 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u092b\u093f\u091c\u093f\u092f\u094b\u0925\u0948\u0930\u0947\u092a\u093f\u0938\u094d\u091f \u0924\u0915 \u092a\u0939\u0941\u0945\u0902\u091a \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u092f\u094b\u0917\u094d\u092f \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0930\u0928\u0947, \u0906\u092a\u0915\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0947\u0935\u0932 \u0914\u0930 \u0906\u092a\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e\u0913\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0909\u092a\u093e\u092f \u0915\u094b \u0928\u093f\u092d\u093e\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u093e \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0939\u092e\u093e\u0930\u0947 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0915\u0940 \u091f\u0940\u092e \u0906\u092a\u0915\u0947 \u092c\u094d\u0932\u0921 \u0936\u0941\u0917\u0930 \u0932\u0947\u0935\u0932 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u090f\u0935\u0902 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0940 \u092d\u0932\u093e\u0908 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0921\u093e\u090f\u091f \u091a\u093e\u0930\u094d\u091f \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u092e\u0926\u0926 \u0915\u0930\u0947\u0917\u0940\u0964\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0905\u0927\u093f\u0915 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0939\u092e\u0947 \u0907\u0938 \u0928\u0902\u092c\u0930 <\/span><strong><a href=\"tel: 08068507599\">08068507599<\/a><\/strong><span style=\"font-weight: 400;\"> \u092a\u0930 \u092e\u093f\u0938\u094d\u0921 \u0915\u0949\u0932 \u0915\u0930\u0947\u0902, \u0939\u092e\u093e\u0930\u0947 Fitterfly \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0906\u092a\u0938\u0947 \u091c\u0930\u0942\u0930 \u092c\u093e\u0924 \u0915\u0930\u0947\u0902\u0917\u0947\u0964<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u092f\u094b\u0917 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0920\u0928, \u092b\u093f\u091f\u0928\u0947\u0938 \u092e\u0947\u0902 \u092d\u0940 \u092c\u0922\u093c\u094b\u0924\u0930\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0924\u0928\u093e\u0935 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0941\u0927\u093e\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u092b\u093e\u092f\u0926\u0947 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0939\u0948\u0902<\/p>\n","protected":false},"author":1,"featured_media":18175,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":1,"footnotes":""},"categories":[1,381],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":9159,"show_updated_date_in_post":"Yes","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/12033"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=12033"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/12033\/revisions"}],"acf:post":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/reviewers\/9159"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/18175"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=12033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=12033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=12033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}