{"id":22058,"date":"2026-01-17T15:57:44","date_gmt":"2026-01-17T15:57:44","guid":{"rendered":"https:\/\/theprivateclinic.me\/?p=22058"},"modified":"2026-01-17T15:57:44","modified_gmt":"2026-01-17T15:57:44","slug":"9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/","title":{"rendered":"9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062e\u0641\u0641 \u0627\u0644\u0623\u0644\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a"},"content":{"rendered":"<a href=\"https:\/\/chatgpt.com\/?prompt=Visit%20this%20URL%20https%3A%2F%2Fwww.healthshots.com%2Fintimate-health%2Fmenstruation%2Fyoga-stretches-for-period-cramps%2F%3Frand%3D15362%20and%20summarize%20the%20content%20of%20this%20article%20titled%20%229%20%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86%20%D8%A7%D9%84%D9%8A%D9%88%D8%BA%D8%A7%20%D9%84%D8%AA%D8%B4%D9%86%D8%AC%D8%A7%D8%AA%20%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D8%A9%20%D8%A7%D9%84%D8%B4%D9%87%D8%B1%D9%8A%D8%A9%20%D8%A7%D9%84%D8%AA%D9%8A%20%D9%82%D8%AF%20%D8%AA%D8%AE%D9%81%D9%81%20%D8%A7%D9%84%D8%A3%D9%84%D9%85%20%D8%A8%D8%B4%D9%83%D9%84%20%D8%B7%D8%A8%D9%8A%D8%B9%D9%8A%22%20for%20me%20in%20arabic%20and%20english\" target=\"_blank\" style=\"color: #ffffff;text-decoration: none;font-size: 15px;background-color: #10a37f;padding: 12px 16px;margin: 0 0 16px 0;text-align: center;font-weight: bold; width: 100%; border-radius: 12px; display: block\">Summarize \u2728 \u062a\u0644\u062e\u064a\u0635<\/a><p> <br \/>\n<\/p>\n<p>  \u062a\u0632\u062f\u0627\u062f \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0633\u0648\u0621\u064b\u0627 \u062e\u0627\u0635\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0642\u0633 \u0627\u0644\u0628\u0627\u0631\u062f! \u062c\u0631\u0628\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0633\u0628\u0639\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0627\u0644\u0645\u0624\u0644\u0645\u0629.<\/p>\n<div>\n<p>\u062a\u0639\u062f \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0627\u0646\u064a \u0645\u0646\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0643\u0644 \u0634\u0647\u0631\u060c \u062e\u0627\u0635\u0629 \u062e\u0644\u0627\u0644 \u0641\u0635\u0644 \u0627\u0644\u0634\u062a\u0627\u0621. \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u062e\u0641\u064a\u0641 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e\u060c \u0648\u0627\u0644\u062a\u0639\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u062a\u0628\u062f\u0648 \u0645\u0631\u0647\u0642\u0629. \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0631\u062d\u0645 \u0648\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0645\u0633\u0643\u0646\u0627\u062a \u0627\u0644\u0623\u0644\u0645 \u062a\u0648\u0641\u0631 \u0631\u0627\u062d\u0629 \u0645\u0624\u0642\u062a\u0629\u060c \u0641\u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%8A%D9%88%D8%AC%D8%A7_%D9%84%D8%B7%D9%8A%D9%81%D8%A9_%D9%84%D8%AA%D8%B4%D9%86%D8%AC%D8%A7%D8%AA_%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D8%A9_%D8%A7%D9%84%D8%B4%D9%87%D8%B1%D9%8A%D8%A9\" >9 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u062c\u0627 \u0644\u0637\u064a\u0641\u0629 \u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#1_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%B7%D9%81%D9%84_%D8%A8%D8%A7%D9%84%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\" >1. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 (\u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#2_%D8%A7%D9%85%D8%AA%D8%AF%D8%A7%D8%AF_%D8%A7%D9%84%D9%82%D8%B7%D8%A9_%D9%88%D8%A7%D9%84%D8%A8%D9%82%D8%B1%D8%A9_%D9%85%D8%A7%D8%B1%D8%AC%D8%A7%D8%B1%D9%8A%D8%A7%D8%B3%D8%A7%D9%86%D8%A7_%E2%80%93_%D8%A8%D9%8A%D8%AA%D9%8A%D9%84%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\" >2. \u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0642\u0637\u0629 \u0648\u0627\u0644\u0628\u0642\u0631\u0629 (\u0645\u0627\u0631\u062c\u0627\u0631\u064a\u0627\u0633\u0627\u0646\u0627 \u2013 \u0628\u064a\u062a\u064a\u0644\u0627\u0633\u0627\u0646\u0627)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#3_%D8%A7%D9%84%D8%A7%D9%86%D8%AD%D9%86%D8%A7%D8%A1_%D9%84%D9%84%D8%A3%D9%85%D8%A7%D9%85_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%A7%D9%84%D8%AC%D9%84%D9%88%D8%B3_Paschimottanasana\" >3. \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 (Paschimottanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#4_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D9%81%D8%B1%D8%A7%D8%B4%D8%A9_%D8%A7%D9%84%D9%85%D8%AA%D9%83%D8%A6%D8%A9_Supta_Baddha_Konasana\" >4. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0627\u0644\u0645\u062a\u0643\u0626\u0629 (Supta Baddha Konasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#5_%D8%AA%D8%B7%D9%88%D8%B1_%D8%A7%D9%84%D8%B9%D9%85%D9%88%D8%AF_%D8%A7%D9%84%D9%81%D9%82%D8%B1%D9%8A_%D9%85%D9%86%D8%A8%D8%B7%D8%AD%D9%8B%D8%A7_Supta_Matsyendrasana\" >5. \u062a\u0637\u0648\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0646\u0628\u0637\u062d\u064b\u0627 (Supta Matsyendrasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#6_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%B7%D9%81%D9%84_%D8%A7%D9%84%D8%B3%D8%B9%D9%8A%D8%AF_%D8%A3%D9%86%D8%A7%D9%86%D8%AF%D8%A7_%D8%A8%D8%A7%D9%84%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\" >6. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 \u0627\u0644\u0633\u0639\u064a\u062f (\u0623\u0646\u0627\u0646\u062f\u0627 \u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#7_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%B1%D9%83%D8%A8%D8%A9_%D8%A5%D9%84%D9%89_%D8%A7%D9%84%D8%B5%D8%AF%D8%B1_%D8%A3%D8%A8%D8%A7%D9%86%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\" >7. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 (\u0623\u0628\u0627\u0646\u0627\u0633\u0627\u0646\u0627)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#8_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D9%83%D9%88%D8%A8%D8%B1%D8%A7_%D8%A8%D9%88%D8%AC%D8%A7%D9%86%D8%AC%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\" >8. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 (\u0628\u0648\u062c\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/theprivateclinic.me\/en\/posts\/sexual-health\/womens-health\/9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%8a%d9%88%d8%ba%d8%a7-%d9%84%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%af%d9%88%d8%b1%d8%a9-%d8%a7%d9%84%d8%b4%d9%87%d8%b1%d9%8a%d8%a9\/#9_%D8%A7%D9%84%D8%AC%D8%AB%D8%A9_%D8%B5%D8%A3%D9%88%D8%B2_%D8%B3%D8%A7%D9%81%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\" >9. \u0627\u0644\u062c\u062b\u0629 \u0635\u0623\u0648\u0632 (\u0633\u0627\u0641\u0627\u0633\u0627\u0646\u0627)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%8A%D9%88%D8%AC%D8%A7_%D9%84%D8%B7%D9%8A%D9%81%D8%A9_%D9%84%D8%AA%D8%B4%D9%86%D8%AC%D8%A7%D8%AA_%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D8%A9_%D8%A7%D9%84%D8%B4%D9%87%D8%B1%D9%8A%D8%A9\"><\/span>9 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u062c\u0627 \u0644\u0637\u064a\u0641\u0629 \u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u0630\u0647 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u062e\u0644\u0627\u0644 \u0641\u0635\u0644 \u0627\u0644\u0634\u062a\u0627\u0621:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%B7%D9%81%D9%84_%D8%A8%D8%A7%D9%84%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\"><\/span>1. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 (\u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0644\u0637\u0641 \u0645\u0639 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a. \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0627\u0646\u0632\u0639\u0627\u062c \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u0623\u0644\u0645 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/p>\n<ul>\n<li>\u0627\u0631\u0643\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.<\/li>\n<li>\u0627\u0646\u062d\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0645\u0639 \u0648\u0636\u0639 \u062c\u0630\u0639\u0643 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643.<\/li>\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u0648 \u0628\u062c\u0627\u0646\u0628\u0643.<\/li>\n<li>\u0636\u0639 \u062c\u0628\u0647\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629.<\/li>\n<li>\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0644\u0645\u062f\u0629 1-2 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_%D8%A7%D9%85%D8%AA%D8%AF%D8%A7%D8%AF_%D8%A7%D9%84%D9%82%D8%B7%D8%A9_%D9%88%D8%A7%D9%84%D8%A8%D9%82%D8%B1%D8%A9_%D9%85%D8%A7%D8%B1%D8%AC%D8%A7%D8%B1%D9%8A%D8%A7%D8%B3%D8%A7%D9%86%D8%A7_%E2%80%93_%D8%A8%D9%8A%D8%AA%D9%8A%D9%84%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\"><\/span>2. \u0627\u0645\u062a\u062f\u0627\u062f \u0627\u0644\u0642\u0637\u0629 \u0648\u0627\u0644\u0628\u0642\u0631\u0629 (\u0645\u0627\u0631\u062c\u0627\u0631\u064a\u0627\u0633\u0627\u0646\u0627 \u2013 \u0628\u064a\u062a\u064a\u0644\u0627\u0633\u0627\u0646\u0627)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0641\u0647\u0648 \u064a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u062d\u0648\u0644 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u064a\u062e\u0641\u0641 \u0645\u0646 \u062a\u0635\u0644\u0628 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0648\u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/p>\n<ul>\n<li>\u062a\u0639\u0627\u0644 \u0625\u0644\u0649 \u0643\u0644 \u0623\u0631\u0628\u0639.<\/li>\n<li>\u064a\u0633\u062a\u0646\u0634\u0642\u060c \u0642\u0648\u0633 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li>\u0627\u0644\u0632\u0641\u064a\u0631\u060c \u062d\u0648\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li>\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n<li>\u0643\u0631\u0631 \u0644\u0645\u062f\u0629 1 \u062f\u0642\u064a\u0642\u0629.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_%D8%A7%D9%84%D8%A7%D9%86%D8%AD%D9%86%D8%A7%D8%A1_%D9%84%D9%84%D8%A3%D9%85%D8%A7%D9%85_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%A7%D9%84%D8%AC%D9%84%D9%88%D8%B3_Paschimottanasana\"><\/span>3. \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 (Paschimottanasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u062a\u062e\u0641\u0641 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0647\u062f\u0626 \u0627\u0644\u0639\u0642\u0644. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/p>\n<ul>\n<li>\u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li>\n<li>\u064a\u0633\u062a\u0646\u0634\u0642 \u0648\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/li>\n<li>\u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0648\u0627\u0646\u062d\u0646\u0650 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0644\u0637\u0641.<\/li>\n<li>\u0623\u0645\u0633\u0643 \u0633\u0627\u0642\u064a\u0643 \u0623\u0648 \u0643\u0627\u062d\u0644\u064a\u0643.<\/li>\n<li>\u0627\u0644\u0628\u0642\u0627\u0621 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<figure id=\"attachment_94776\" aria-describedby=\"caption-attachment-94776\" class=\"wp-caption alignnone\"><figcaption id=\"caption-attachment-94776\" class=\"wp-caption-text\">\u0633\u0648\u0641 \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u063a\u0627 \u0623\u0633\u0627\u0646\u0627 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629. \u0627\u0644\u0635\u0648\u0631\u0629 \u0645\u062c\u0627\u0645\u0644\u0629: \u0623\u062f\u0648\u0628\u064a \u0633\u062a\u0648\u0643<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"4_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D9%81%D8%B1%D8%A7%D8%B4%D8%A9_%D8%A7%D9%84%D9%85%D8%AA%D9%83%D8%A6%D8%A9_Supta_Baddha_Konasana\"><\/span>4. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0641\u0631\u0627\u0634\u0629 \u0627\u0644\u0645\u062a\u0643\u0626\u0629 (Supta Baddha Konasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a. \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0645\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li>\n<li>\u062c\u0645\u0639 \u0628\u0627\u0637\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639\u064b\u0627.<\/li>\n<li>\u062f\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u062a\u0633\u0642\u0637\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.<\/li>\n<li>\u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646.<\/li>\n<li>\u0627\u0633\u062a\u0631\u062e \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"5_%D8%AA%D8%B7%D9%88%D8%B1_%D8%A7%D9%84%D8%B9%D9%85%D9%88%D8%AF_%D8%A7%D9%84%D9%81%D9%82%D8%B1%D9%8A_%D9%85%D9%86%D8%A8%D8%B7%D8%AD%D9%8B%D8%A7_Supta_Matsyendrasana\"><\/span>5. \u062a\u0637\u0648\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0646\u0628\u0637\u062d\u064b\u0627 (Supta Matsyendrasana)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u0642\u0648\u0645 \u0628\u062a\u062f\u0644\u064a\u0643 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0628\u0637\u0646 \u0628\u0644\u0637\u0641 \u0648\u064a\u062e\u0641\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0641\u0631\u0627\u062c. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li>\n<li>\u062b\u0646\u064a \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631.<\/li>\n<li>\u062a\u062d\u0631\u064a\u0641 \u0628\u0644\u0637\u0641 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628.<\/li>\n<li>\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0623\u0633\u0644\u062d\u0629 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0643\u0644 \u062c\u0627\u0646\u0628.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"6_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%B7%D9%81%D9%84_%D8%A7%D9%84%D8%B3%D8%B9%D9%8A%D8%AF_%D8%A3%D9%86%D8%A7%D9%86%D8%AF%D8%A7_%D8%A8%D8%A7%D9%84%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\"><\/span>6. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 \u0627\u0644\u0633\u0639\u064a\u062f (\u0623\u0646\u0627\u0646\u062f\u0627 \u0628\u0627\u0644\u0627\u0633\u0627\u0646\u0627)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0641\u0647\u0648 \u064a\u0631\u064a\u062d \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0639 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0639\u0642\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li>\n<li>\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631.<\/li>\n<li>\u0623\u0645\u0633\u0643 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0623\u0648 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646.<\/li>\n<li>\u0635\u062e\u0631\u0629 \u0628\u0644\u0637\u0641 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628.<\/li>\n<li>\u062a\u0646\u0641\u0633 \u0628\u0628\u0637\u0621.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"7_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%B1%D9%83%D8%A8%D8%A9_%D8%A5%D9%84%D9%89_%D8%A7%D9%84%D8%B5%D8%AF%D8%B1_%D8%A3%D8%A8%D8%A7%D9%86%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\"><\/span>7. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 (\u0623\u0628\u0627\u0646\u0627\u0633\u0627\u0646\u0627)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u063a\u0627\u0632\u0627\u062a \u0627\u0644\u0645\u062d\u062a\u0628\u0633\u0629 \u0648\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646. \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0646\u062a\u0641\u0627\u062e \u0648\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629. \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/p>\n<div class=\"mayInterest\">\n<p>\u0642\u062f \u062a\u0631\u063a\u0628 \u0623\u064a\u0636\u0627<\/p>\n<div class=\"mayInterestRow\">\n<div class=\"likeColumn\">\n<div class=\"mayInterestRowThumb\"><img fetchpriority=\"high\" decoding=\"async\" class=\"lazy\" bad-src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/04\/07131425\/HANSAJI_CMS-UPDATED-300x169.jpg\" alt=\"\u0647\u0627\u0646\u0633\u0627\u062c\u064a \u064a\u0648\u062c\u064a\u0646\u062f\u0631\u0627 \u064a\u062a\u062d\u062f\u062b \u0639\u0646 \u0625\u062f\u0627\u0631\u0629 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u064a\u0648\u063a\u0627\" title=\"\u0647\u0627\u0646\u0633\u0627\u062c\u064a \u064a\u0648\u062c\u064a\u0646\u062f\u0631\u0627 \u064a\u062a\u062d\u062f\u062b \u0639\u0646 \u0625\u062f\u0627\u0631\u0629 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u064a\u0648\u063a\u0627\" width=\"370\" height=\"207\"\/><\/div>\n<\/div>\n<div class=\"likeColumn\">\n<div class=\"mayInterestRowThumb\"><img decoding=\"async\" class=\"lazy\" bad-src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2021\/11\/11222616\/menstrual-health-300x169.jpg\" alt=\"\u0643\u064a\u0641 \u064a\u0624\u062b\u0631 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0627\u0621 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629\u061f \u064a\u0648\u0636\u062d \u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0646\u0633\u0627\u0621\" title=\"\u0643\u064a\u0641 \u064a\u0624\u062b\u0631 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0627\u0621 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629\u061f \u064a\u0648\u0636\u062d \u0637\u0628\u064a\u0628 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0646\u0633\u0627\u0621\" width=\"370\" height=\"207\"\/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li>\n<li>\u0639\u0646\u0627\u0642 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631.<\/li>\n<li>\u0635\u062e\u0631\u0629 \u0628\u0644\u0637\u0641.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"8_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D9%83%D9%88%D8%A8%D8%B1%D8%A7_%D8%A8%D9%88%D8%AC%D8%A7%D9%86%D8%AC%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\"><\/span>8. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0643\u0648\u0628\u0631\u0627 (\u0628\u0648\u062c\u0627\u0646\u062c\u0627\u0633\u0627\u0646\u0627)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u064a\u0642 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646. \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0631\u062d\u0645. \u062e\u0637\u0648\u0627\u062a:<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0639\u062f\u062a\u0643.<\/li>\n<li>\u0648\u0636\u0639 \u0627\u0644\u0646\u062e\u064a\u0644 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li>\n<li>\u064a\u0633\u062a\u0646\u0634\u0642\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0635\u062f\u0631 \u0642\u0644\u064a\u0644\u0627.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0646\u0627\u0639\u0645\u064a\u0646.<\/li>\n<li>\u0639\u0642\u062f \u0644\u0628\u0636\u0639\u0629 \u0623\u0646\u0641\u0627\u0633.<\/li>\n<\/ul>\n<h3 class=\"pf0\"><span class=\"ez-toc-section\" id=\"9_%D8%A7%D9%84%D8%AC%D8%AB%D8%A9_%D8%B5%D8%A3%D9%88%D8%B2_%D8%B3%D8%A7%D9%81%D8%A7%D8%B3%D8%A7%D9%86%D8%A7\"><\/span><span class=\"cf0\">9. \u0627\u0644\u062c\u062b\u0629 <\/span><span class=\"cf1\">\u0635<\/span><span class=\"cf0\">\u0623\u0648\u0632 (\u0633\u0627\u0641\u0627\u0633\u0627\u0646\u0627)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"pf0\"><span class=\"cf1\">\u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0623<\/span><span class=\"cf0\">\u064a\u062a\u064a\u062d \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062a\u0627\u0645 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0622\u0644\u0627\u0645.<\/span><span class=\"cf1\">  \u0643\u064a\u0641 \u0646\u0641\u0639\u0644 \u0630\u0644\u0643<\/span><span class=\"cf0\">:<\/span><\/p>\n<ul>\n<li class=\"pf0\"><span class=\"cf0\">\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/span><\/li>\n<li class=\"pf0\"><span class=\"cf0\">\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/li>\n<li class=\"pf0\">\u0639\u064a\u0648\u0646 \u0645\u063a\u0644\u0642\u0629.<\/li>\n<li class=\"pf0\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n<li class=\"pf0\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 3-5 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<\/ul>\n<p class=\"pf0\"><span class=\"cf0\">\u064a\u0645\u0643\u0646 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0647\u0630\u0647 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643 <\/span><span class=\"cf1\">\u064a\u064f\u0633\u064e\u0647\u0651\u0644<\/span><span class=\"cf0\">  \u062a\u0634\u0646\u062c\u0627\u062a<\/span><span class=\"cf1\">  \u0648\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a! \u0648\u0644\u0643\u0646 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644<\/span><span class=\"cf0\">\u0627\u0633\u062a\u0645\u0639 \u0644\u062c\u0633\u0645\u0643\u060c \u0648\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621\u060c \u0648\u0627\u0633\u0645\u062d \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629<\/span><span class=\"cf1\">.<\/span><\/p>\n<\/div>\n<div>\n<p class=\"text\"><strong>\u062a\u0646\u0635\u0644:<\/strong> \u0641\u064a Health Shots\u060c \u0646\u062d\u0646 \u0645\u0644\u062a\u0632\u0645\u0648\u0646 \u0628\u062a\u0648\u0641\u064a\u0631 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062f\u0642\u064a\u0642\u0629 \u0648\u0645\u0648\u062b\u0648\u0642\u0629 \u0648\u062d\u0642\u064a\u0642\u064a\u0629 \u0644\u062f\u0639\u0645 \u0635\u062d\u062a\u0643 \u0648\u0631\u0641\u0627\u0647\u064a\u062a\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0639 \u0645\u062e\u0635\u0635 \u0644\u0644\u0623\u063a\u0631\u0627\u0636 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a\u064a\u0629 \u0641\u0642\u0637 \u0648\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u0628\u062f\u064a\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0629 \u0623\u0648 \u0627\u0644\u062a\u0634\u062e\u064a\u0635 \u0623\u0648 \u0627\u0644\u0639\u0644\u0627\u062c. \u0627\u0633\u062a\u0634\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u0645\u0642\u062f\u0645 \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0645\u0624\u0647\u0644 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0634\u0648\u0631\u0629 \u0634\u062e\u0635\u064a\u0629 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u062d\u0627\u0644\u062a\u0643 \u0623\u0648 \u0645\u062e\u0627\u0648\u0641\u0643 \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629. <button class=\"toggle-btn inside\">\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f<\/button><\/p>\n<p> <button class=\"toggle-btn outside\">\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f<\/button><\/div>\n<p><br \/>\n<br \/>This article was written by  from www.healthshots.com<br \/>\n<br \/><a target=\"_blank\" href=\"https:\/\/www.healthshots.com\/intimate-health\/menstruation\/yoga-stretches-for-period-cramps\/?rand=15362\">Source link <\/a><\/p>\n<!-- CONTENT END 2 -->\n","protected":false},"excerpt":{"rendered":"<p>Summarize \u2728 \u062a\u0644\u062e\u064a\u0635 \u062a\u0632\u062f\u0627\u062f \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0633\u0648\u0621\u064b\u0627 \u062e\u0627\u0635\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0642\u0633 \u0627\u0644\u0628\u0627\u0631\u062f! \u062c\u0631\u0628\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u0633\u0628\u0639\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0627\u0644\u0645\u0624\u0644\u0645\u0629. \u062a\u0639\u062f \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0627\u0646\u064a&#8230;<\/p>\n","protected":false},"author":1,"featured_media":22059,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[97],"tags":[107,1472,1466,1471,1468,1469,1467,1474,1470,1473],"class_list":["post-22058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-womens-health","tag-healthshots","tag-1472","tag-1466","tag-1471","tag-1468","tag-1469","tag-1467","tag-1474","tag-1470","tag-1473"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>9 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062e\u0641\u0641 \u0627\u0644\u0623\u0644\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a | The Private Clinic<\/title>\n<meta name=\"description\" content=\"Period cramps get worse, especially during cold weather! 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