{"id":2246,"date":"2021-03-21T12:09:45","date_gmt":"2021-03-21T06:39:45","guid":{"rendered":"https:\/\/www.yogaaatral.com\/?p=2246"},"modified":"2025-12-17T16:01:04","modified_gmt":"2025-12-17T10:31:04","slug":"10-minute-yoga-routine-3","status":"publish","type":"post","link":"https:\/\/www.yogaaatral.com\/ta\/10-minute-yoga-routine-3\/","title":{"rendered":"10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd &#8211; 3"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2246\" class=\"elementor elementor-2246\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-586e8545 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"586e8545\" 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-5bc95594\" data-id=\"5bc95594\" 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-6cee5845 elementor-widget elementor-widget-text-editor\" data-id=\"6cee5845\" 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>\u0b95\u0bc1\u0bb1\u0bc8\u0bb5\u0bbe\u0ba9 \u0ba8\u0bc7\u0bb0\u0bae\u0bcd \u0b89\u0bb3\u0bcd\u0bb3\u0bb5\u0bb0\u0bcd\u0b95\u0bb3\u0bc8\u0baf\u0bc1\u0bae\u0bcd \u0b89\u0b9f\u0bb2\u0bcd, \u0bae\u0ba9 \u0ba8\u0bb2\u0bae\u0bcd \u0b95\u0bbe\u0b95\u0bcd\u0b95 \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf\u0baf\u0bbf\u0bb2\u0bcd \u0b88\u0b9f\u0bc1\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0bb5\u0ba4\u0bb1\u0bcd\u0b95\u0bbe\u0ba9 \u0bae\u0bc1\u0baf\u0bb1\u0bcd\u0b9a\u0bbf\u0baf\u0bc7 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd. \u0b87\u0ba9\u0bcd\u0bb1\u0bc1 \u0ba8\u0bbe\u0bae\u0bcd \u0baa\u0bbe\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb5\u0bbf\u0bb0\u0bc1\u0baa\u0bcd\u0baa\u0ba4\u0bc1 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd &#8211; 3.<\/p><p><em><strong>10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd &#8211; 1-\u0b90\u0baa\u0bcd \u0baa\u0b9f\u0bbf\u0b95\u0bcd\u0b95, <a href=\"https:\/\/www.yogaaatral.com\/ta\/10-minute-yoga-1\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0<\/strong><\/em><\/p><p><em><strong>10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd &#8211; 2-\u0b90\u0baa\u0bcd \u0baa\u0b9f\u0bbf\u0b95\u0bcd\u0b95, <a href=\"https:\/\/www.yogaaatral.com\/ta\/10-minute-yoga-2\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0<\/strong><\/em><\/p><h4><strong>10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd &#8211; 3<\/strong><\/h4><p>\u0b87\u0ba4\u0bcd\u0ba4\u0bca\u0b9f\u0bb0\u0bbf\u0bb2\u0bcd \u0b95\u0bc1\u0bb1\u0bbf\u0baa\u0bcd\u0baa\u0bbf\u0b9f\u0baa\u0bcd\u0baa\u0b9f\u0bcd\u0b9f\u0bc1\u0bb3\u0bcd\u0bb3 \u0b86\u0b9a\u0ba9\u0b99\u0bcd\u0b95\u0bb3\u0bbf\u0bb2\u0bcd \u0baa\u0bc6\u0bb0\u0bc1\u0bae\u0bcd\u0baa\u0bbe\u0bb2\u0bbe\u0ba9\u0bb5\u0bc8 \u0b95\u0bbe\u0bb2\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0bae\u0bc2\u0b9f\u0bcd\u0b9f\u0bc1\u0b95\u0bb3\u0bc8 \u0baa\u0bb2\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0b95\u0bcd \u0b95\u0bc2\u0b9f\u0bbf\u0baf\u0bb5\u0bc8.<\/p><p><strong>1) \u0baa\u0ba4\u0bc1\u0bae\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \/ \u0b85\u0bb0\u0bcd\u0ba4\u0bcd\u0ba4 \u0baa\u0ba4\u0bc1\u0bae\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \/ \u0b9a\u0bc1\u0b95\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(1 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f\u0bae\u0bcd)<\/strong><\/em><\/p><p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1237 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Lotus-Pose-3-scaled-e1603435325208-695x1024.jpg\" alt=\"\" width=\"695\" height=\"1024\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Lotus-Pose-3-scaled-e1603435325208-695x1024.jpg 695w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Lotus-Pose-3-scaled-e1603435325208-204x300.jpg 204w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Lotus-Pose-3-scaled-e1603435325208-768x1132.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Lotus-Pose-3-scaled-e1603435325208-1042x1536.jpg 1042w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Lotus-Pose-3-scaled-e1603435325208-8x12.jpg 8w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Lotus-Pose-3-scaled-e1603435325208.jpg 1120w\" sizes=\"(max-width: 695px) 100vw, 695px\" \/><\/p><p><em><strong>\u0baa\u0ba4\u0bc1\u0bae\u0bbe\u0b9a\u0ba9\u0ba4\u0bcd\u0ba4\u0bbf\u0ba9\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0baa\u0bb1\u0bcd\u0bb1\u0bbf \u0b85\u0bb1\u0bbf\u0baf <a href=\"https:\/\/www.yogaaatral.com\/ta\/lotus-pose\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.<\/strong><\/em><\/p><p><strong>2) \u0ba4\u0ba3\u0bcd\u0b9f\u0bbe\u0b9a\u0ba9\u0bae\u0bcd\u00a0<\/strong><\/p><p><em><strong>(1 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f\u0bae\u0bcd)<\/strong><\/em><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-427 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200729091805-scaled-e1596540070111-1024x652.jpg\" alt=\"\" width=\"800\" height=\"509\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200729091805-scaled-e1596540070111-1024x652.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200729091805-scaled-e1596540070111-300x191.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200729091805-scaled-e1596540070111-768x489.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200729091805-scaled-e1596540070111-1536x977.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200729091805-scaled-e1596540070111.jpg 1900w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><strong><em>\u0ba4\u0ba3\u0bcd\u0b9f\u0bbe\u0b9a\u0ba9\u0ba4\u0bcd\u0ba4\u0bbf\u0ba9\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0b85\u0bb1\u0bbf\u0baf<\/em> <a href=\"https:\/\/www.yogaaatral.com\/ta\/staff-pose\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.<\/strong>\u00a0<\/p><p><strong>3) \u0bb5\u0b95\u0bcd\u0b95\u0bbf\u0bb0\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(30 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd &#8211; \u0bb5\u0bb2\u0bae\u0bcd, \u0b87\u0b9f\u0bae\u0bcd \u0b8e\u0ba9 \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1 \u0b92\u0bb0\u0bc1 \u0bae\u0bc1\u0bb1\u0bc8)<\/strong><\/em><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-413 size-full\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Vakrasana-e1596538753311.jpg\" alt=\"\" width=\"342\" height=\"219\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Vakrasana-e1596538753311.jpg 342w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Vakrasana-e1596538753311-300x192.jpg 300w\" sizes=\"(max-width: 342px) 100vw, 342px\" \/><\/p><p><strong><em>\u0bb5\u0b95\u0bcd\u0b95\u0bbf\u0bb0\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0b85\u0bb1\u0bbf\u0baf<\/em> <a href=\"https:\/\/www.yogaaatral.com\/ta\/twisted-pose\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd<\/strong>.<\/p><p><strong>4) \u0bb5\u0b9c\u0bcd\u0b9c\u0bbf\u0bb0\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(1 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f\u0bae\u0bcd)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-295 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Vajrasana-e1596518984346-702x1024.jpg\" alt=\"\" width=\"702\" height=\"1024\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Vajrasana-e1596518984346-702x1024.jpg 702w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Vajrasana-e1596518984346-206x300.jpg 206w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Vajrasana-e1596518984346-768x1120.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Vajrasana-e1596518984346.jpg 812w\" sizes=\"(max-width: 702px) 100vw, 702px\" \/><\/p><p><em><strong>\u0bb5\u0b9c\u0bcd\u0b9c\u0bbf\u0bb0\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0baa\u0bb1\u0bcd\u0bb1\u0bbf \u0b85\u0bb1\u0bbf\u0baf <a href=\"https:\/\/www.yogaaatral.com\/ta\/thunderbolt-pose\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0<\/strong><\/em><\/p><p><strong>5) \u0baa\u0bbe\u0bb2\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(30 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-320 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Child-Pose-Adhavan-e1596520589200-1024x579.jpg\" alt=\"\" width=\"800\" height=\"452\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Child-Pose-Adhavan-e1596520589200-1024x579.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Child-Pose-Adhavan-e1596520589200-300x170.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Child-Pose-Adhavan-e1596520589200-768x434.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Child-Pose-Adhavan-e1596520589200-1536x868.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Child-Pose-Adhavan-e1596520589200.jpg 1600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><em><strong>\u0baa\u0bbe\u0bb2\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0baa\u0bb1\u0bcd\u0bb1\u0bbf \u0b85\u0bb1\u0bbf\u0baf <a href=\"https:\/\/www.yogaaatral.com\/ta\/child-pose\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.<\/strong><\/em><\/p><p><strong>6) \u0baa\u0ba4\u0bcd\u0ba4 \u0b95\u0bcb\u0ba3\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(30 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-768 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bound-Angle-Pose-scaled-e1597681565220-1024x780.jpg\" alt=\"\" width=\"800\" height=\"609\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bound-Angle-Pose-scaled-e1597681565220-1024x780.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bound-Angle-Pose-scaled-e1597681565220-300x228.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bound-Angle-Pose-scaled-e1597681565220-768x585.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bound-Angle-Pose-scaled-e1597681565220.jpg 1420w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><em><strong>\u0baa\u0ba4\u0bcd\u0ba4 \u0b95\u0bcb\u0ba3\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0baa\u0bb1\u0bcd\u0bb1\u0bbf \u0b85\u0bb1\u0bbf\u0baf <a href=\"https:\/\/www.yogaaatral.com\/ta\/bound-angle-pose\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.<\/strong><\/em><\/p><p><strong>7) \u0b9c\u0bbe\u0ba9\u0bc1 \u0b9a\u0bbf\u0bb0\u0b9a\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(20 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd &#8211; \u0bb5\u0bb2\u0bae\u0bcd, \u0b87\u0b9f\u0bae\u0bcd \u0b8e\u0ba9 \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1 \u0b92\u0bb0\u0bc1 \u0bae\u0bc1\u0bb1\u0bc8)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-418 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Janu-Sirsasanam-scaled-e1596539072849-1024x679.jpg\" alt=\"\" width=\"800\" height=\"530\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Janu-Sirsasanam-scaled-e1596539072849-1024x679.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Janu-Sirsasanam-scaled-e1596539072849-300x199.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Janu-Sirsasanam-scaled-e1596539072849-768x509.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Janu-Sirsasanam-scaled-e1596539072849-1536x1018.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Janu-Sirsasanam-scaled-e1596539072849.jpg 1824w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><em><strong>\u0b9c\u0bbe\u0ba9\u0bc1 \u0b9a\u0bbf\u0bb0\u0b9a\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0baa\u0bb1\u0bcd\u0bb1\u0bbf \u0b85\u0bb1\u0bbf\u0baf <a href=\"https:\/\/www.yogaaatral.com\/ta\/janu-sirsasanam\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0<\/strong><\/em><\/p><p><strong>8) \u0baa\u0bb8\u0bcd\u0b9a\u0bbf\u0bae\u0bcb\u0ba4\u0bcd\u0ba4\u0bbe\u0ba9\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(20 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd &#8211; \u0bb5\u0bb2\u0bae\u0bcd, \u0b87\u0b9f\u0bae\u0bcd \u0b8e\u0ba9 \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1 \u0b92\u0bb0\u0bc1 \u0bae\u0bc1\u0bb1\u0bc8)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-332 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Paschimotanasana-Recent-1024x768.jpg\" alt=\"\" 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><p><em><strong>\u0baa\u0bb8\u0bcd\u0b9a\u0bbf\u0bae\u0bcb\u0ba4\u0bcd\u0ba4\u0bbe\u0ba9\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0baa\u0bb1\u0bcd\u0bb1\u0bbf \u0b85\u0bb1\u0bbf\u0baf <a href=\"https:\/\/www.yogaaatral.com\/ta\/seated-forward-bend\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0<\/strong><\/em><\/p><p><strong>9) \u0b9a\u0bbe\u0ba8\u0bcd\u0ba4\u0bbf \u0b86\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(2 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f\u0b99\u0bcd\u0b95\u0bb3\u0bcd)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1239 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Rest-Pose-2-scaled-e1603435791872-1024x465.jpg\" alt=\"\" width=\"800\" height=\"363\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Rest-Pose-2-scaled-e1603435791872-1024x465.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Rest-Pose-2-scaled-e1603435791872-300x136.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Rest-Pose-2-scaled-e1603435791872-768x349.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Rest-Pose-2-scaled-e1603435791872-1536x697.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Rest-Pose-2-scaled-e1603435791872-2048x930.jpg 2048w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Rest-Pose-2-scaled-e1603435791872-16x7.jpg 16w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p>\u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf\u0baf\u0bbf\u0ba9\u0bcd \u0bae\u0bc1\u0b9f\u0bbf\u0bb5\u0bbf\u0bb2\u0bcd \u0b9a\u0bbe\u0ba8\u0bcd\u0ba4\u0bbf \u0b86\u0b9a\u0ba9\u0bae\u0bcd \u0b8e\u0ba9\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0bae\u0bcd \u0b87\u0ba8\u0bcd\u0ba4 \u0b93\u0baf\u0bcd\u0bb5\u0bbe\u0b9a\u0ba9\u0ba4\u0bcd\u0ba4\u0bc8 \u0b9a\u0bc6\u0baf\u0bcd\u0baf \u0bb5\u0bc7\u0ba3\u0bcd\u0b9f\u0bbf\u0baf\u0ba4\u0bc1 \u0bae\u0bbf\u0b95\u0bb5\u0bc1\u0bae\u0bcd \u0b85\u0bb5\u0b9a\u0bbf\u0baf\u0bae\u0bbe\u0b95\u0bc1\u0bae\u0bcd. 10-\u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf\u0baf\u0bc8 \u0ba8\u0bbf\u0bb1\u0bc8\u0bb5\u0bc1 \u0b9a\u0bc6\u0baf\u0bcd\u0baf 2 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f\u0b99\u0bcd\u0b95\u0bb3\u0bbe\u0bb5\u0ba4\u0bc1 \u0b93\u0baf\u0bcd\u0bb5\u0bbe\u0b9a\u0ba9\u0ba4\u0bcd\u0ba4\u0bbf\u0bb2\u0bcd \u0b87\u0bb0\u0bc1\u0ba4\u0bcd\u0ba4\u0bb2\u0bcd \u0b85\u0bb5\u0b9a\u0bbf\u0baf\u0bae\u0bcd.<\/p><p><strong><em>\u0b9a\u0bbe\u0ba8\u0bcd\u0ba4\u0bbf \u0b86\u0b9a\u0ba9\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0baa\u0bb1\u0bcd\u0bb1\u0bbf \u0b85\u0bb1\u0bbf\u0baf<\/em> <a href=\"https:\/\/www.yogaaatral.com\/ta\/rest-pose\/\" target=\"_blank\" rel=\"noopener\">\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd<\/a> \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.<\/strong>\u00a0<\/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-6ffb08d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6ffb08d\" 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-704b4da\" data-id=\"704b4da\" 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-ca2eafa elementor-widget elementor-widget-global elementor-global-2510 elementor-widget-author-box\" data-id=\"ca2eafa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"author-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<div  class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Profile-image-Edited-with-Adobe-171x300.jpg\" alt=\"Picture of \u0b87\u0bb0\u0bae\u0bbe \u0ba4\u0bae\u0bbf\u0bb4\u0bb0\u0b9a\u0bc1\" loading=\"lazy\">\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<div >\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\t\u0b87\u0bb0\u0bae\u0bbe \u0ba4\u0bae\u0bbf\u0bb4\u0bb0\u0b9a\u0bc1\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\t<p>\u0bb5\u0ba3\u0b95\u0bcd\u0b95\u0bae\u0bcd. \u0ba8\u0bbe\u0ba9\u0bcd, \u0baf\u0bcb\u0b95\u0bbe \u0b9a\u0bbf\u0b95\u0bbf\u0b9a\u0bcd\u0b9a\u0bc8\u0baf\u0bbe\u0bb3\u0bb0\u0bcd, SEO \u0b86\u0bb2\u0bcb\u0b9a\u0b95\u0bb0\u0bcd, \u0b8e\u0bb4\u0bc1\u0ba4\u0bcd\u0ba4\u0bbe\u0bb3\u0bb0\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0bae\u0bca\u0bb4\u0bbf\u0baa\u0bc6\u0baf\u0bb0\u0bcd\u0baa\u0bcd\u0baa\u0bbe\u0bb3\u0bb0\u0bcd.<br \/>\n\u0b8e\u0b99\u0bcd\u0b95\u0bb3\u0bc1\u0b9f\u0bc8\u0baf \u0baa\u0bbf\u0bb1 \u0bb5\u0bb2\u0bc8\u0baa\u0bcd\u0baa\u0b95\u0bcd\u0b95\u0bae\u0bcd \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd YouTube channel-\u0b95\u0bb3\u0bcd:<br \/>\nhttps:\/\/voiceofapet.blogspot.com\/<br \/>\nhttps:\/\/www.youtube.com\/@PetsDiaryPages<br \/>\nhttp:\/\/www.youtube.com\/@letnaturelive_YT<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\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>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u0b95\u0bc1\u0bb1\u0bc8\u0bb5\u0bbe\u0ba9 \u0ba8\u0bc7\u0bb0\u0bae\u0bcd \u0b89\u0bb3\u0bcd\u0bb3\u0bb5\u0bb0\u0bcd\u0b95\u0bb3\u0bc8\u0baf\u0bc1\u0bae\u0bcd \u0b89\u0b9f\u0bb2\u0bcd, \u0bae\u0ba9 \u0ba8\u0bb2\u0bae\u0bcd \u0b95\u0bbe\u0b95\u0bcd\u0b95 \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf\u0baf\u0bbf\u0bb2\u0bcd \u0b88\u0b9f\u0bc1\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0bb5\u0ba4\u0bb1\u0bcd\u0b95\u0bbe\u0ba9 \u0bae\u0bc1\u0baf\u0bb1\u0bcd\u0b9a\u0bbf\u0baf\u0bc7 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd. \u0b87\u0ba9\u0bcd\u0bb1\u0bc1 \u0ba8\u0bbe\u0bae\u0bcd \u0baa\u0bbe\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb5\u0bbf\u0bb0\u0bc1\u0baa\u0bcd\u0baa\u0ba4\u0bc1 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd &#8211; 3. 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd &#8211; 1-\u0b90\u0baa\u0bcd \u0baa\u0b9f\u0bbf\u0b95\u0bcd\u0b95, \u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd \u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bcd &#8211; 2-\u0b90\u0baa\u0bcd 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