{"id":5249,"date":"2026-02-27T19:43:12","date_gmt":"2026-02-27T16:13:12","guid":{"rendered":"https:\/\/jarchi.io\/blog\/?p=5249"},"modified":"2026-02-27T19:43:12","modified_gmt":"2026-02-27T16:13:12","slug":"exercises-for-back-pain-during-pregnancy","status":"publish","type":"post","link":"https:\/\/jarchi.io\/blog\/exercises-for-back-pain-during-pregnancy\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc : <\/span><span style=\"font-size: 12pt;\">\u06a9\u0645\u0631\u062f\u0631\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 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\u06a9\u0646\u062f. \u062a\u062d\u0642\u06cc\u0642\u0627\u062a \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0644\u0627\u06cc\u0645\u060c \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u0634\u0646\u0627\u060c \u06cc\u0648\u06af\u0627 \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0648 \u062a\u0642\u0648\u06cc\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0634\u062f\u062a \u06a9\u0645\u0631\u062f\u0631\u062f \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0627\u0632 \u0628\u0631\u0648\u0632 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u062f\u0631 \u0645\u0631\u0627\u062d\u0644 \u0628\u0639\u062f\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u0646\u062f. \u0646\u0648\u0639 \u0648 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u06cc\u062f \u0628\u0631 \u0627\u0633\u0627\u0633 \u0648\u0636\u0639\u06cc\u062a \u062c\u0633\u0645\u0627\u0646\u06cc \u0641\u0631\u062f\u060c \u0645\u0631\u062d\u0644\u0647 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u062a\u0648\u0635\u06cc\u0647 \u067e\u0632\u0634\u06a9 \u062a\u0639\u06cc\u06cc\u0646 \u0634\u0648\u062f.<\/span><\/p>\n<p style=\"text-align: justify;\" data-start=\"2252\" data-end=\"2283\"><span style=\"color: #3366ff;\"><strong><span style=\"font-size: 12pt;\">\u0646\u06a9\u0627\u062a \u0627\u06cc\u0645\u0646\u06cc \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0648\u0631\u0632\u0634<\/span><\/strong><\/span><\/p>\n<ul style=\"text-align: justify;\" data-start=\"2284\" data-end=\"2737\">\n<li data-start=\"2284\" data-end=\"2415\">\n<p data-start=\"2286\" data-end=\"2415\"><span style=\"font-size: 12pt;\"><strong data-start=\"2286\" data-end=\"2332\">\u0645\u0634\u0648\u0631\u062a \u0628\u0627 \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u0645\u0627\u0645\u0627 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a:<\/strong> \u062d\u062a\u06cc \u0627\u06af\u0631 \u0645\u0627\u062f\u0631 \u0642\u0628\u0644 \u0627\u0632 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0631\u062f\u0647 \u0627\u0633\u062a\u060c \u0628\u0631\u0631\u0633\u06cc \u0633\u0644\u0627\u0645\u062a \u0645\u0627\u062f\u0631 \u0648 \u062c\u0646\u06cc\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li data-start=\"2416\" data-end=\"2494\">\n<p data-start=\"2418\" data-end=\"2494\"><span style=\"font-size: 12pt;\"><strong data-start=\"2418\" data-end=\"2439\">\u0647\u06cc\u062f\u0631\u0627\u062a\u0647 \u0628\u0648\u062f\u0646 \u0628\u062f\u0646:<\/strong> \u0646\u0648\u0634\u06cc\u062f\u0646 \u0622\u0628 \u06a9\u0627\u0641\u06cc \u0642\u0628\u0644\u060c \u062d\u06cc\u0646 \u0648 \u0628\u0639\u062f \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a.<\/span><\/p>\n<\/li>\n<li data-start=\"2495\" data-end=\"2596\">\n<p data-start=\"2497\" data-end=\"2596\"><span style=\"font-size: 12pt;\"><strong data-start=\"2497\" data-end=\"2525\">\u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0648 \u0633\u0631\u062f \u06a9\u0631\u062f\u0646 \u0628\u062f\u0646:<\/strong> \u0642\u0628\u0644 \u0627\u0632 \u0648\u0631\u0632\u0634 \u0628\u062f\u0646 \u0631\u0627 \u06af\u0631\u0645 \u0648 \u067e\u0633 \u0627\u0632 \u0622\u0646 \u0633\u0631\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0627\u062d\u062a\u0645\u0627\u0644 \u0622\u0633\u06cc\u0628 \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0628\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"2597\" data-end=\"2737\">\n<p data-start=\"2599\" data-end=\"2737\"><span style=\"font-size: 12pt;\"><strong data-start=\"2599\" data-end=\"2643\">\u062a\u0648\u0642\u0641 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0635\u0648\u0631\u062a \u0628\u0631\u0648\u0632 \u0639\u0644\u0627\u0626\u0645 \u0647\u0634\u062f\u0627\u0631\u062f\u0647\u0646\u062f\u0647:<\/strong> \u062f\u0631\u062f \u0634\u062f\u06cc\u062f\u060c \u0633\u0631\u06af\u06cc\u062c\u0647\u060c \u062a\u067e\u0634 \u0642\u0644\u0628 \u063a\u06cc\u0631\u0637\u0628\u06cc\u0639\u06cc \u06cc\u0627 \u062e\u0648\u0646\u0631\u06cc\u0632\u06cc \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u062a\u0648\u0642\u0641 \u0648\u0631\u0632\u0634 \u0648 \u0645\u0634\u0648\u0631\u062a \u0641\u0648\u0631\u06cc \u0628\u0627 \u067e\u0632\u0634\u06a9 \u0647\u0633\u062a\u0646\u062f.<\/span><\/p>\n<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\" data-start=\"2739\" data-end=\"2772\"><span style=\"color: #3366ff;\"><strong><span style=\"font-size: 12pt;\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0645\u0631\u062f\u0631\u062f<\/span><\/strong><\/span><\/h3>\n<p style=\"text-align: justify;\" data-start=\"2773\" data-end=\"2800\"><strong><span style=\"font-size: 12pt;\">\u06a9\u0634\u0634 \u06af\u0631\u0628\u0647-\u06af\u0627\u0648 (Cat-Cow)<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\" data-start=\"2801\" data-end=\"2912\"><span style=\"font-size: 12pt;\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0627\u06cc\u0645\u0646\u200c\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u06a9\u0627\u0647\u0634 \u062a\u0646\u0634 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u06a9\u0645\u0631 \u0627\u0633\u062a:<\/span><\/p>\n<ol style=\"text-align: justify;\" data-start=\"2913\" data-end=\"3132\">\n<li data-start=\"2913\" data-end=\"2948\">\n<p data-start=\"2916\" data-end=\"2948\"><span style=\"font-size: 12pt;\">\u0631\u0648\u06cc \u0686\u0647\u0627\u0631 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"2949\" data-end=\"3013\">\n<p data-start=\"2952\" data-end=\"3013\"><span style=\"font-size: 12pt;\">\u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0632\u062f\u0645\u060c \u06a9\u0645\u0631 \u0631\u0627 \u06af\u0631\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0686\u0627\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3014\" data-end=\"3082\">\n<p data-start=\"3017\" data-end=\"3082\"><span style=\"font-size: 12pt;\">\u0647\u0646\u06af\u0627\u0645 \u062f\u0645\u060c \u06a9\u0645\u0631 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f \u0648 \u0633\u0631 \u0648 \u0644\u06af\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3083\" data-end=\"3132\">\n<p data-start=\"3086\" data-end=\"3132\"><span style=\"font-size: 12pt;\">\u0627\u06cc\u0646 \u0686\u0631\u062e\u0647 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u06f8 \u062a\u0627 \u06f1\u06f0 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<\/ol>\n<p style=\"text-align: justify;\" data-start=\"3134\" data-end=\"3175\"><strong><span style=\"font-size: 12pt;\">\u0648\u0636\u0639\u06cc\u062a \u06a9\u0648\u062f\u06a9 (Child\u2019s Pose \u2013 Modified)<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\" data-start=\"3176\" data-end=\"3261\"><span style=\"font-size: 12pt;\">\u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u06cc\u0648\u06af\u0627 \u0627\u0633\u062a \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631\u060c \u0644\u06af\u0646 \u0648 \u0631\u0627\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u06a9\u0634\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f:<\/span><\/p>\n<ol style=\"text-align: justify;\" data-start=\"3262\" data-end=\"3502\">\n<li data-start=\"3262\" data-end=\"3294\">\n<p data-start=\"3265\" data-end=\"3294\"><span style=\"font-size: 12pt;\">\u0627\u0632 \u062d\u0627\u0644\u062a \u0632\u0627\u0646\u0648 \u0632\u062f\u0646 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3295\" data-end=\"3369\">\n<p data-start=\"3298\" data-end=\"3369\"><span style=\"font-size: 12pt;\">\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0644\u06af\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0641\u0636\u0627\u06cc \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0634\u06a9\u0645 \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3370\" data-end=\"3440\">\n<p data-start=\"3373\" data-end=\"3440\"><span style=\"font-size: 12pt;\">\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0633\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646\u060c \u0628\u0644\u0648\u06a9 \u06cc\u0627 \u0628\u0627\u0644\u0634\u062a \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3441\" data-end=\"3502\">\n<p data-start=\"3444\" data-end=\"3502\"><span style=\"font-size: 12pt;\">\u0686\u0646\u062f \u0646\u0641\u0633 \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0645\u0627\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<\/ol>\n<p style=\"text-align: justify;\" data-start=\"3504\" data-end=\"3537\"><strong><span style=\"font-size: 12pt;\">\u0686\u0631\u062e\u0634\u200c\u0647\u0627\u06cc \u0644\u06af\u0646\u06cc (Pelvic Tilts)<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\" data-start=\"3538\" data-end=\"3609\"><span style=\"font-size: 12pt;\">\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0648 \u067e\u0634\u062a \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f\u0647 \u0648 \u0645\u062d\u0648\u0631 \u0644\u06af\u0646 \u0631\u0627 \u062a\u062b\u0628\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f:<\/span><\/p>\n<ol style=\"text-align: justify;\" data-start=\"3610\" data-end=\"3834\">\n<li data-start=\"3610\" data-end=\"3657\">\n<p data-start=\"3613\" data-end=\"3657\"><span style=\"font-size: 12pt;\">\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u06cc\u0627 \u06a9\u0646\u0627\u0631 \u062f\u06cc\u0648\u0627\u0631 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3658\" data-end=\"3714\">\n<p data-start=\"3661\" data-end=\"3714\"><span style=\"font-size: 12pt;\">\u0644\u06af\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0648 \u0628\u0647 \u0633\u0645\u062a \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3715\" data-end=\"3738\">\n<p data-start=\"3718\" data-end=\"3738\"><span style=\"font-size: 12pt;\">\u06f5 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3739\" data-end=\"3776\">\n<p data-start=\"3742\" data-end=\"3776\"><span style=\"font-size: 12pt;\">\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"3777\" data-end=\"3834\">\n<p data-start=\"3780\" data-end=\"3834\"><span style=\"font-size: 12pt;\">\u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u0648 \u0686\u0646\u062f \u0628\u0627\u0631 \u062f\u0631 \u0631\u0648\u0632 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><\/p>\n<\/li>\n<\/ol>\n<p style=\"text-align: justify;\" data-start=\"3836\" data-end=\"3850\"><span style=\"color: #3366ff;\"><strong><span style=\"font-size: 12pt;\">\u067e\u06cc\u0627\u062f\u0647\u200c \u0631\u0648\u06cc<\/span><\/strong><\/span><\/p>\n<p style=\"text-align: justify;\" data-start=\"3851\" data-end=\"4017\"><span style=\"font-size: 12pt;\">\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0633\u0627\u062f\u0647 \u0627\u0632 \u0627\u06cc\u0645\u0646\u200c\u062a\u0631\u06cc\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0627\u0633\u062a \u0648 \u0641\u0634\u0627\u0631 \u0648\u0627\u0631\u062f\u0647 \u0628\u0631 \u06a9\u0645\u0631 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u06af\u0631\u062f\u0634 \u062e\u0648\u0646\u060c \u06a9\u0646\u062a\u0631\u0644 \u0648\u0632\u0646 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<p style=\"text-align: justify;\" data-start=\"3851\" data-end=\"4017\"><a href=\"https:\/\/jarchi.io\/blog\/wp-content\/uploads\/2026\/02\/Exercises-for-back-pain-during-pregnancy2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5252\" src=\"https:\/\/jarchi.io\/blog\/wp-content\/uploads\/2026\/02\/Exercises-for-back-pain-during-pregnancy2.webp\" alt=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc\" width=\"800\" height=\"500\" srcset=\"https:\/\/jarchi.io\/blog\/wp-content\/uploads\/2026\/02\/Exercises-for-back-pain-during-pregnancy2.webp 800w, https:\/\/jarchi.io\/blog\/wp-content\/uploads\/2026\/02\/Exercises-for-back-pain-during-pregnancy2-300x188.webp 300w, https:\/\/jarchi.io\/blog\/wp-content\/uploads\/2026\/02\/Exercises-for-back-pain-during-pregnancy2-768x480.webp 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h4 style=\"text-align: justify;\" data-start=\"4019\" data-end=\"4047\"><span style=\"color: #3366ff;\"><strong><span style=\"font-size: 12pt;\">\u06cc\u0648\u06af\u0627 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627\u0646\u0648\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631<\/span><\/strong><\/span><\/h4>\n<p style=\"text-align: justify;\" data-start=\"4048\" data-end=\"4159\"><span style=\"font-size: 12pt;\">\u06cc\u0648\u06af\u0627 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc\u060c \u062a\u0646\u0641\u0633\u06cc \u0648 \u0622\u0631\u0627\u0645\u200c\u0633\u0627\u0632\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0645\u0631\u062f\u0631\u062f \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u0628\u0631\u062e\u06cc \u0648\u0636\u0639\u06cc\u062a\u200c\u0647\u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u0634\u0627\u0645\u0644:<\/span><\/p>\n<ul style=\"text-align: justify;\" data-start=\"4160\" data-end=\"4383\">\n<li data-start=\"4160\" data-end=\"4252\">\n<p data-start=\"4162\" data-end=\"4252\"><span style=\"font-size: 12pt;\"><strong data-start=\"4162\" data-end=\"4195\">\u06a9\u0628\u0648\u062a\u0631 \u0646\u0634\u0633\u062a\u0647 (Butterfly Pose):<\/strong> \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0645\u0641\u0627\u0635\u0644 \u0631\u0627\u0646 \u0648 \u067e\u0627\u06cc\u06cc\u0646\u200c\u06a9\u0645\u0631 \u0648 \u062a\u0633\u06a9\u06cc\u0646 \u062f\u0631\u062f.<\/span><\/p>\n<\/li>\n<li data-start=\"4253\" data-end=\"4324\">\n<p data-start=\"4255\" data-end=\"4324\"><span style=\"font-size: 12pt;\"><strong data-start=\"4255\" data-end=\"4282\">\u0648\u0636\u0639\u06cc\u062a \u067e\u0644 (Bridge Pose):<\/strong> \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0641\u0644\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc.<\/span><\/p>\n<\/li>\n<li data-start=\"4325\" data-end=\"4383\">\n<p data-start=\"4327\" data-end=\"4383\"><span style=\"font-size: 12pt;\"><strong data-start=\"4327\" data-end=\"4357\">\u0648\u0636\u0639\u06cc\u062a \u06a9\u0648\u062f\u06a9 (Child\u2019s Pose):<\/strong> \u062a\u0648\u0636\u06cc\u062d \u062f\u0627\u062f\u0647 \u0634\u062f\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627.<\/span><\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\" data-start=\"4385\" data-end=\"4411\"><strong><span style=\"font-size: 12pt;\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/span><\/strong><\/p>\n<div class=\"group TyagGW_tableWrapper flex flex-col-reverse w-fit\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"4412\" data-end=\"4814\">\n<thead data-start=\"4412\" data-end=\"4451\">\n<tr data-start=\"4412\" data-end=\"4451\">\n<th class=\"\" data-start=\"4412\" data-end=\"4423\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u0631\u0648\u0632 \u0647\u0641\u062a\u0647<\/span><\/th>\n<th class=\"\" data-start=\"4423\" data-end=\"4437\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u0641\u0639\u0627\u0644\u06cc\u062a \u0627\u0635\u0644\u06cc<\/span><\/th>\n<th class=\"\" data-start=\"4437\" data-end=\"4451\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u0645\u062f\u062a \u0632\u0645\u0627\u0646<\/span><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"4494\" data-end=\"4814\">\n<tr data-start=\"4494\" data-end=\"4535\">\n<td data-start=\"4494\" data-end=\"4503\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u062f\u0648\u0634\u0646\u0628\u0647<\/span><\/td>\n<td data-start=\"4503\" data-end=\"4521\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0645\u0644\u0627\u06cc\u0645<\/span><\/td>\n<td data-start=\"4521\" data-end=\"4535\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/span><\/td>\n<\/tr>\n<tr data-start=\"4536\" data-end=\"4580\">\n<td data-start=\"4536\" data-end=\"4546\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u0633\u0647\u200c\u0634\u0646\u0628\u0647<\/span><\/td>\n<td data-start=\"4546\" data-end=\"4566\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06cc\u0648\u06af\u0627 \u0645\u0644\u0627\u06cc\u0645 \u0648 \u06a9\u0634\u0634\u06cc<\/span><\/td>\n<td data-start=\"4566\" data-end=\"4580\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/span><\/td>\n<\/tr>\n<tr data-start=\"4581\" data-end=\"4637\">\n<td data-start=\"4581\" data-end=\"4592\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/span><\/td>\n<td data-start=\"4592\" data-end=\"4623\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06a9\u0634\u0634 \u06af\u0631\u0628\u0647-\u06af\u0627\u0648 + \u0686\u0631\u062e\u0634\u200c\u0647\u0627\u06cc \u0644\u06af\u0646\u06cc<\/span><\/td>\n<td data-start=\"4623\" data-end=\"4637\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/span><\/td>\n<\/tr>\n<tr data-start=\"4638\" data-end=\"4675\">\n<td data-start=\"4638\" data-end=\"4649\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u067e\u0646\u062c\u200c\u0634\u0646\u0628\u0647<\/span><\/td>\n<td data-start=\"4649\" data-end=\"4661\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc<\/span><\/td>\n<td data-start=\"4661\" data-end=\"4675\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/span><\/td>\n<\/tr>\n<tr data-start=\"4676\" data-end=\"4727\">\n<td data-start=\"4676\" data-end=\"4683\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u062c\u0645\u0639\u0647<\/span><\/td>\n<td data-start=\"4683\" data-end=\"4713\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06cc\u0648\u06af\u0627 + \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0642\u0648\u06cc\u062a\u06cc \u0645\u0644\u0627\u06cc\u0645<\/span><\/td>\n<td data-start=\"4713\" data-end=\"4727\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/span><\/td>\n<\/tr>\n<tr data-start=\"4728\" data-end=\"4782\">\n<td data-start=\"4728\" data-end=\"4735\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u0634\u0646\u0628\u0647<\/span><\/td>\n<td data-start=\"4735\" data-end=\"4768\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0641\u0639\u0627\u0644 (\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06a9\u0648\u062a\u0627\u0647)<\/span><\/td>\n<td data-start=\"4768\" data-end=\"4782\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647<\/span><\/td>\n<\/tr>\n<tr data-start=\"4783\" data-end=\"4814\">\n<td data-start=\"4783\" data-end=\"4792\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u06cc\u06a9\u0634\u0646\u0628\u0647<\/span><\/td>\n<td data-start=\"4792\" data-end=\"4807\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0645\u0644<\/span><\/td>\n<td data-start=\"4807\" data-end=\"4814\" data-col-size=\"sm\"><span style=\"font-size: 12pt;\">&#8211;<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p style=\"text-align: justify;\" data-start=\"4816\" data-end=\"4899\"><span style=\"font-size: 12pt;\">\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0628\u0627\u06cc\u062f \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u062c\u0633\u0645\u06cc \u0645\u0627\u062f\u0631\u060c \u0645\u0631\u062d\u0644\u0647 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0648 \u062a\u0648\u0635\u06cc\u0647 \u067e\u0632\u0634\u06a9 \u062a\u0646\u0638\u06cc\u0645 \u0634\u0648\u062f.<\/span><\/p>\n<h4 style=\"text-align: justify;\" data-start=\"4901\" data-end=\"4935\"><span style=\"color: #3366ff; font-size: 12pt;\"><strong>\u062e\u0637\u0631\u0627\u062a \u0627\u062d\u062a\u0645\u0627\u0644\u06cc \u0648 \u0632\u0645\u0627\u0646 \u062a\u0648\u0642\u0641 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc<\/strong><\/span><\/h4>\n<p style=\"text-align: justify;\" data-start=\"4936\" data-end=\"5002\"><span style=\"font-size: 12pt;\">\u062f\u0631 \u0635\u0648\u0631\u062a \u0628\u0631\u0648\u0632 \u0647\u0631 \u06cc\u06a9 \u0627\u0632 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0648\u0631\u0632\u0634 \u0628\u0627\u06cc\u062f \u0645\u062a\u0648\u0642\u0641 \u0648 \u067e\u0632\u0634\u06a9 \u0645\u0637\u0644\u0639 \u0634\u0648\u062f:<\/span><\/p>\n<ul style=\"text-align: justify;\" data-start=\"5003\" data-end=\"5111\">\n<li data-start=\"5003\" data-end=\"5025\">\n<p data-start=\"5005\" data-end=\"5025\"><span style=\"font-size: 12pt;\">\u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0648 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc<\/span><\/p>\n<\/li>\n<li data-start=\"5026\" data-end=\"5048\">\n<p data-start=\"5028\" data-end=\"5048\"><span style=\"font-size: 12pt;\">\u0633\u0631\u06af\u06cc\u062c\u0647 \u06cc\u0627 \u062a\u0646\u06af\u06cc \u0646\u0641\u0633<\/span><\/p>\n<\/li>\n<li data-start=\"5049\" data-end=\"5068\">\n<p data-start=\"5051\" data-end=\"5068\"><span style=\"font-size: 12pt;\">\u062e\u0648\u0646\u0631\u06cc\u0632\u06cc \u0648\u0627\u0698\u06cc\u0646\u0627\u0644<\/span><\/p>\n<\/li>\n<li data-start=\"5069\" data-end=\"5087\">\n<p data-start=\"5071\" data-end=\"5087\"><span style=\"font-size: 12pt;\">\u062a\u067e\u0634 \u0642\u0644\u0628 \u0646\u0627\u0645\u0646\u0638\u0645<\/span><\/p>\n<\/li>\n<li data-start=\"5088\" data-end=\"5111\">\n<p data-start=\"5090\" data-end=\"5111\"><span style=\"font-size: 12pt;\">\u062e\u0631\u0648\u062c \u0645\u0627\u06cc\u0639\u0627\u062a \u0627\u0632 \u0648\u0627\u0698\u0646<\/span><\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\" data-start=\"5113\" data-end=\"5140\"><span style=\"color: #3366ff; font-size: 12pt;\"><strong>\u0627\u0635\u0644\u0627\u062d \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 (\u067e\u0648\u0633\u0686\u0631)<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\" data-start=\"5141\" data-end=\"5514\"><span style=\"font-size: 12pt;\">\u0648\u0636\u0639\u06cc\u062a \u0635\u062d\u06cc\u062d \u0628\u062f\u0646 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f. \u0631\u0634\u062f \u062c\u0646\u06cc\u0646 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0631\u062d\u0645 \u0628\u0627\u0639\u062b \u062c\u0644\u0648 \u0622\u0645\u062f\u0646 \u0645\u0631\u06a9\u0632 \u062b\u0642\u0644 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u0648\u0633 \u06a9\u0645\u0631\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u0635\u0644\u0627\u062d \u067e\u0648\u0633\u0686\u0631 \u0634\u0627\u0645\u0644 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u062a\u0646\u0647\u060c \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0646 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0644\u06af\u0646 \u0648 \u062d\u0641\u0638 \u0627\u0646\u062d\u0646\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0627\u0635\u0644\u0627\u062d\u0627\u062a \u0633\u0627\u062f\u0647 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0648 \u062a\u0642\u0648\u06cc\u062a\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0641\u0634\u0627\u0631 \u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u0631\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0627\u0644\u0634\u200c\u0647\u0627\u06cc \u062d\u0645\u0627\u06cc\u062a\u06cc \u0647\u0646\u06af\u0627\u0645 \u062e\u0648\u0627\u0628 \u0646\u06cc\u0632 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/p>\n<p style=\"text-align: justify;\" data-start=\"5516\" data-end=\"5528\"><span style=\"color: #3366ff; font-size: 12pt;\"><strong>\u062c\u0645\u0639\u200c \u0628\u0646\u062f\u06cc<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\" data-start=\"5529\" data-end=\"5989\"><span style=\"font-size: 12pt;\">\u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0627\u06cc\u0645\u0646 \u0648 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u0646\u0642\u0634 \u0645\u0624\u062b\u0631\u06cc \u062f\u0631 \u06a9\u0627\u0647\u0634 \u06a9\u0645\u0631\u062f\u0631\u062f\u060c \u062a\u0642\u0648\u06cc\u062a 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kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;5249&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Rate this post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 \u0627\u0645\u062a\u06cc\u0627\u0632)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 \u0627\u0645\u062a\u06cc\u0627\u0632)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0645\u0631\u062f\u0631\u062f \u062f\u0631 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc : \u06a9\u0645\u0631\u062f\u0631\u062f \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u06cc\u0634 \u0627\u0632 \u0646\u06cc\u0645\u06cc \u0627\u0632 \u0628\u0627\u0646\u0648\u0627\u0646 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0631\u062f\u0627\u0631\u06cc \u062a\u062c\u0631\u0628\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u062f\u0631\u062f \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0632 \u062d\u062f\u0648\u062f 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