{"id":327,"date":"2020-08-04T18:35:18","date_gmt":"2020-08-04T13:05:18","guid":{"rendered":"https:\/\/www.yogaaatral.com\/?p=327"},"modified":"2022-11-18T11:16:53","modified_gmt":"2022-11-18T05:46:53","slug":"seated-forward-bend","status":"publish","type":"post","link":"https:\/\/www.yogaaatral.com\/en\/seated-forward-bend\/","title":{"rendered":"Yoga Pose for Day 16 \u2013 Seated Forward Bend (Paschimottanasana)"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"327\" class=\"elementor elementor-327\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-69997847 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"69997847\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c88cc37\" data-id=\"c88cc37\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-63d4990d elementor-widget elementor-widget-text-editor\" data-id=\"63d4990d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: left;\">Seated Forward Bend can be performed as a counter pose for both Cobra Pose and Sphinx Pose. \u2018Paschima\u2019 in Sanskrit means \u2018west\u2019 and \u2018uttana\u2019 means \u2018intensive stretching\u2019 - stretching the back of the body, that is bending the front part of the body in a seated position. In this pose, the backside of the body, in particular the spine, is stretched forward. This stimulates function of spine and energizes the organs. Practicing the pose on a regular basis keeps the body immune to diseases. Hence, Seated Forward Bend is considered one of the best yoga poses.<\/p><p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-332 size-large\" title=\"Seated Forward Bend benefits\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Paschimotanasana-Recent-1024x768.jpg\" alt=\"Seated Forward Bend\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Paschimotanasana-Recent-1024x768.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Paschimotanasana-Recent-300x225.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Paschimotanasana-Recent-768x576.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Paschimotanasana-Recent-1536x1152.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Paschimotanasana-Recent.jpg 1600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4a2fb53 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4a2fb53\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3131c10\" data-id=\"3131c10\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0fe738e elementor-widget elementor-widget-html\" data-id=\"0fe738e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/shareasale.com\/r.cfm?b=1315965&amp;u=2531642&amp;m=30960&amp;urllink=&amp;afftrack=\"><img decoding=\"async\" src=\"https:\/\/static.shareasale.com\/image\/30960\/Yoga-for-Philosophy_620.png\" border=\"0\" \/><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-275a060 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"275a060\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3357ed6\" data-id=\"3357ed6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-112a0c0 elementor-widget elementor-widget-text-editor\" data-id=\"112a0c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h5><strong>Other Benefits of Seated Forward Bend<\/strong><\/h5><ul><li style=\"text-align: left;\">Seated Forward Bend stretches the entire back muscles.<\/li><li style=\"text-align: left;\">The pose strengthens the nervous system.<\/li><li style=\"text-align: left;\">It strengthens functions of abdominal organs.<\/li><li style=\"text-align: left;\">Seated Forward Bend is one of the best yoga poses for tummy fat.<\/li><li style=\"text-align: left;\">It promotes digestion; relieves headache caused by indigestion.<\/li><li style=\"text-align: left;\">Regular practice of the pose helps to relieve menstrual disorders and menstrual pain.<\/li><li style=\"text-align: left;\">It improves focus.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fee1213 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fee1213\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7264b37\" data-id=\"7264b37\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2dbbf74 elementor-widget elementor-widget-html\" data-id=\"2dbbf74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/shareasale.com\/r.cfm?b=953098&amp;u=2531642&amp;m=68998&amp;urllink=&amp;afftrack=\"><img decoding=\"async\" src=\"https:\/\/static.shareasale.com\/image\/68998\/300x250-1.jpg\" border=\"0\" alt=\"yoga gear\" \/><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-82dbef4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"82dbef4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ef95b4b\" data-id=\"ef95b4b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-939a7ff elementor-widget elementor-widget-text-editor\" data-id=\"939a7ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h5><strong>Step-by-Step Guide<\/strong><\/h5><p style=\"text-align: left;\">Let us see how to do Seated Forward Bend.<\/p><ul style=\"text-align: left;\"><li>Sit straight with your legs stretched.<\/li><li>With the back straight, inhale as you lift your hands upwards.<\/li><li>With exhalation, bend forward keeping your hands stretched.<\/li><li>Hold the feet or big toes with your hands without bending your knees. Place your head on your knees or further down the legs.<\/li><li>Hold the pose for 20 seconds. Inhale as you release the pose and return to seated position.<\/li><\/ul><h5 style=\"text-align: left;\"><strong>Note<\/strong><\/h5><p style=\"text-align: left;\">In case of difficulty in holding the feet, place your hands on your legs where you can reach comfortably.<\/p><p style=\"text-align: left;\">Those with slipped disc and sciatic conditions should refrain from practicing the pose.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bb81693 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bb81693\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e984bf4\" data-id=\"e984bf4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6074257 elementor-posts--align-left elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"6074257\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;3&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-343 post type-post status-publish format-standard has-post-thumbnail hentry category-yoga-poses tag-cow-pose tag-pitilasana tag-yoga-for-menstrual-pain tag-yoga-for-stress-relief\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.yogaaatral.com\/en\/cow-pose\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"300\" height=\"183\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Pitilasanam-scaled-e1596546405475-300x183.jpg\" class=\"attachment-medium size-medium wp-image-344\" alt=\"\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Pitilasanam-scaled-e1596546405475-300x183.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Pitilasanam-scaled-e1596546405475-1024x626.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Pitilasanam-scaled-e1596546405475-768x469.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Pitilasanam-scaled-e1596546405475-1536x939.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Pitilasanam-scaled-e1596546405475.jpg 1975w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.yogaaatral.com\/en\/cow-pose\/\" >\n\t\t\t\tYoga Pose for Day 18 \u2013 Cow Pose (Bitilasana)\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Cow Pose is a counter pose to Cat Pose and also can be done as a sequence. \u2018Bitila\u2019 in Sanskrit means \u2018cow\u2019. The pose resembles the shape of a cow. Cat Cow Poses produce effective results when performed as a sequence. The bending and lifting of back improves spine flexibility and rejuvenates<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.yogaaatral.com\/en\/cow-pose\/\" aria-label=\"Read more about \u0b87\u0ba9\u0bcd\u0bb1\u0bc1 \u0b92\u0bb0\u0bc1 \u0b86\u0b9a\u0ba9\u0bae\u0bcd (18) \u2013 \u0baa\u0bbf\u0b9f\u0bbf\u0bb2\u0bbe\u0b9a\u0ba9\u0bae\u0bcd (Cow Pose)\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-334 post type-post status-publish format-standard has-post-thumbnail hentry category-yoga-poses tag-cat-pose tag-marjariasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.yogaaatral.com\/en\/cat-pose\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"300\" height=\"163\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Marjari-Asanam-scaled-e1596521797565-300x163.jpg\" class=\"attachment-medium size-medium wp-image-341\" alt=\"\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Marjari-Asanam-scaled-e1596521797565-300x163.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Marjari-Asanam-scaled-e1596521797565-1024x558.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Marjari-Asanam-scaled-e1596521797565-768x418.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Marjari-Asanam-scaled-e1596521797565-1536x836.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Marjari-Asanam-scaled-e1596521797565-2048x1115.jpg 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.yogaaatral.com\/en\/cat-pose\/\" >\n\t\t\t\tYoga Pose for Day 17 \u2013 Cat Pose (Marjariasana)\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>The Sanskrit term \u2018marjari\u2019 means \u2018cat\u2019. The pose resembles the relaxed stretching of a cat and hence the name. The pose, though simple, has immense benefits. Cat Pose balances the body and mind,<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.yogaaatral.com\/en\/cat-pose\/\" aria-label=\"Read more about \u0b87\u0ba9\u0bcd\u0bb1\u0bc1 \u0b92\u0bb0\u0bc1 \u0b86\u0b9a\u0ba9\u0bae\u0bcd (17) \u2013 \u0bae\u0bb0\u0bcd\u0b9c\u0bb0\u0bbf\u0baf\u0bbe\u0b9a\u0ba9\u0bae\u0bcd (Cat Pose)\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-322 post type-post status-publish format-standard has-post-thumbnail hentry category-yoga-poses tag-salambha-bhujangasana tag-sphinx-pose tag-yoga-for-digestion tag-yoga-for-lungs tag-yoga-for-spine\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.yogaaatral.com\/en\/sphinx-pose\/\" tabindex=\"-1\" >\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"136\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Salamba-Bhujangasanam-scaled-e1596520887775-300x136.jpg\" class=\"attachment-medium size-medium wp-image-323\" alt=\"\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Salamba-Bhujangasanam-scaled-e1596520887775-300x136.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Salamba-Bhujangasanam-scaled-e1596520887775-1024x466.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Salamba-Bhujangasanam-scaled-e1596520887775-768x349.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Salamba-Bhujangasanam-scaled-e1596520887775-1536x698.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Salamba-Bhujangasanam-scaled-e1596520887775-2048x931.jpg 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.yogaaatral.com\/en\/sphinx-pose\/\" >\n\t\t\t\tYoga Pose for Day 15 \u2013 Sphinx Pose (Salamba Bhujangasana)\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Sphinx Pose can be performed as a counter pose to Child Pose. Just like Child Pose is a baby\u2019s lying position, Sphinx Pose resembles a baby holding the weight of its upper body in both hands while lying. The term \u2018salambha\u2019 in Sanskrit means \u2018support\u2019, \u2018bhujanga\u2019 means \u2018snake\u2019. This is generally considered as a half striking pose of a snake.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/www.yogaaatral.com\/en\/sphinx-pose\/\" aria-label=\"Read more about \u0b87\u0ba9\u0bcd\u0bb1\u0bc1 \u0b92\u0bb0\u0bc1 \u0b86\u0b9a\u0ba9\u0bae\u0bcd (15) \u2013 \u0b9a\u0bb2\u0bae\u0bcd\u0baa \u0baa\u0bc1\u0b9c\u0b99\u0bcd\u0b95\u0bbe\u0b9a\u0ba9\u0bae\u0bcd (Sphinx Pose)\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0baa\u0bb8\u0bcd\u0b9a\u0bbf\u0bae\u0bcb\u0ba4\u0bcd\u0ba4\u0bbe\u0ba9\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0b8e\u0ba9\u0bcd\u0ba9\u0bc1\u0bae\u0bcd \u0b86\u0b9a\u0ba9\u0ba4\u0bcd\u0ba4\u0bc8 \u0baa\u0bc1\u0b9c\u0b99\u0bcd\u0b95\u0bbe\u0b9a\u0ba9\u0bae\u0bcd, \u0b9a\u0bb2\u0bae\u0bcd\u0baa \u0baa\u0bc1\u0b9c\u0b99\u0bcd\u0b95\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0b87\u0bb0\u0ba3\u0bcd\u0b9f\u0bc1\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd \u0bae\u0bbe\u0bb1\u0bcd\u0bb1\u0bbe\u0b95\u0b9a\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0baf\u0bb2\u0bbe\u0bae\u0bcd. \u2018\u0baa\u0bb8\u0bcd\u0b9a\u0bbf\u0bae\u0bbe\u2019 \u0b8e\u0ba9\u0bcd\u0bb1\u0bbe\u0bb2\u0bcd \u0bb5\u0b9f\u0bae\u0bca\u0bb4\u0bbf\u0baf\u0bbf\u0bb2\u0bcd \u2018\u0bae\u0bc7\u0bb1\u0bcd\u0b95\u0bc1\u2019 \u0b8e\u0ba9\u0bcd\u0bb1\u0bc1 \u0baa\u0bca\u0bb0\u0bc1\u0bb3\u0bcd. \u2018\u0b89\u0ba4\u0bcd\u0ba4\u0ba9\u0bbe&#8217; \u0b8e\u0ba9\u0bcd\u0bb1\u0bbe\u0bb2\u0bcd \u2018\u0bae\u0bbf\u0b95\u0bc1\u0bb5\u0bbe\u0b95 \u0ba8\u0bc0\u0bb3\u0bc1\u0ba4\u0bb2\u0bcd\u2019 (intensive stretching) \u0b8e\u0ba9\u0bcd\u0bb1\u0bc1 \u0baa\u0bca\u0bb0\u0bc1\u0bb3\u0bcd. \u0baa\u0bbf\u0ba9\u0bcd \u0b89\u0b9f\u0bb2\u0bc8\u0b95\u0bcd \u0b95\u0bca\u0ba3\u0bcd\u0b9f\u0bc1 \u0ba8\u0bc0\u0bb3\u0bc1\u0ba4\u0bb2\u0bcd, \u0b85\u0ba4\u0bbe\u0bb5\u0ba4\u0bc1, \u0b85\u0bae\u0bb0\u0bcd\u0ba8\u0bcd\u0ba4 \u0ba8\u0bbf\u0bb2\u0bc8\u0baf\u0bbf\u0bb2\u0bcd \u0b89\u0b9f\u0bb2\u0bc8 \u0bae\u0bc1\u0ba9\u0bcd \u0bb5\u0bb3\u0bc8\u0ba4\u0bcd\u0ba4\u0bc1 \u0ba8\u0bc0\u0b9f\u0bcd\u0b9f\u0bc1\u0ba4\u0bb2\u0bcd \u0b86\u0b95\u0bc1\u0bae\u0bcd. \u0b87\u0ba4\u0bbf\u0bb2\u0bcd \u0b89\u0b9f\u0bb2\u0bbf\u0ba9\u0bcd \u0baa\u0bbf\u0ba9\u0bcd \u0baa\u0b95\u0bc1\u0ba4\u0bbf, \u0b95\u0bc1\u0bb1\u0bbf\u0baa\u0bcd\u0baa\u0bbe\u0b95 \u0bae\u0bc1\u0ba4\u0bc1\u0b95\u0bc1\u0ba4\u0bcd\u0ba4\u0ba3\u0bcd\u0b9f\u0bc1 \u0bae\u0bc1\u0ba9\u0bcd\u0ba9\u0bcb\u0b95\u0bcd\u0b95\u0bbf \u0b87\u0bb4\u0bc1\u0b95\u0bcd\u0b95\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1. \u0bae\u0bc1\u0ba4\u0bc1\u0b95\u0bc1\u0ba4\u0bcd\u0ba4\u0ba3\u0bcd\u0b9f\u0bc1 \u0b87\u0bb4\u0bc1\u0b95\u0bcd\u0b95\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0bb5\u0ba4\u0bbe\u0bb2\u0bcd \u0b85\u0ba4\u0ba9\u0bcd \u0b87\u0baf\u0b95\u0bcd\u0b95\u0bae\u0bcd \u0bae\u0bc7\u0bae\u0bcd\u0baa\u0b9f\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1. \u0bae\u0bc1\u0ba4\u0bc1\u0b95\u0bc1\u0ba4\u0bcd\u0ba4\u0ba3\u0bcd\u0b9f\u0bbf\u0bb2\u0bbf\u0bb0\u0bc1\u0ba8\u0bcd\u0ba4\u0bc1 \u0bae\u0bb1\u0bcd\u0bb1 \u0b89\u0bb1\u0bc1\u0baa\u0bcd\u0baa\u0bc1\u0b95\u0bb3\u0bc1\u0b95\u0bcd\u0b95\u0bc1 \u0b9a\u0b95\u0bcd\u0ba4\u0bbf \u0baa\u0bbe\u0baf\u0bcd\u0b9a\u0bcd\u0b9a\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1. \u0b85\u0ba4\u0ba9\u0bbe\u0bb2\u0bcd, \u0b87\u0ba8\u0bcd\u0ba4 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":332,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[203,31,466,509,465],"class_list":["post-327","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-poses","tag-paschimottanasana","tag-seated-forward-fold","tag-yoga-for-menstrual-pain","tag-yoga-for-nervous-system","tag-yoga-for-tummy-fat"],"_links":{"self":[{"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/posts\/327","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/comments?post=327"}],"version-history":[{"count":0,"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/posts\/327\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/media\/332"}],"wp:attachment":[{"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/media?parent=327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/categories?post=327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.yogaaatral.com\/en\/wp-json\/wp\/v2\/tags?post=327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}