{"id":2314,"date":"2021-04-05T11:59:53","date_gmt":"2021-04-05T06:29:53","guid":{"rendered":"https:\/\/www.yogaaatral.com\/?p=2314"},"modified":"2021-04-08T12:28:12","modified_gmt":"2021-04-08T06:58:12","slug":"10-minute-yoga-routine-4","status":"publish","type":"post","link":"https:\/\/www.yogaaatral.com\/ta\/10-minute-yoga-routine-4\/","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; 4"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2314\" class=\"elementor elementor-2314\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-159b8754 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"159b8754\" 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-7901718e\" data-id=\"7901718e\" 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-7d9e4c66 elementor-widget elementor-widget-text-editor\" data-id=\"7d9e4c66\" 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>\u0bae\u0bc1\u0ba9\u0bcd\u0ba9\u0bb0\u0bc7 \u0b95\u0bc2\u0bb1\u0bbf\u0baf\u0bbf\u0bb0\u0bc1\u0ba8\u0bcd\u0ba4\u0baa\u0b9f\u0bbf \u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bbf\u0ba9\u0bcd \u0ba8\u0bcb\u0b95\u0bcd\u0b95\u0bae\u0bcd \u0b95\u0bc1\u0bb1\u0bc8\u0bb5\u0bbe\u0ba9 \u0ba8\u0bc7\u0bb0\u0bae\u0bcd \u0b89\u0bb3\u0bcd\u0bb3\u0bb5\u0bb0\u0bcd\u0b95\u0bb3\u0bc1\u0bae\u0bcd \u0baf\u0bcb\u0b95\u0bbe\u0b9a\u0ba9\u0baa\u0bcd \u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf\u0baf\u0bbf\u0bb2\u0bcd \u0b88\u0b9f\u0bc1\u0baa\u0b9f \u0b89\u0ba4\u0bb5\u0bc1\u0bb5\u0ba4\u0bc1\u0ba4\u0bbe\u0ba9\u0bcd. \u0b87\u0ba4\u0bc1\u0bb5\u0bb0\u0bc8 \u0ba8\u0bbe\u0bae\u0bcd \u0bae\u0bc2\u0ba9\u0bcd\u0bb1\u0bc1 \u0ba4\u0bca\u0b9f\u0bb0\u0bcd\u0b95\u0bb3\u0bc8\u0baa\u0bcd \u0baa\u0bbe\u0bb0\u0bcd\u0ba4\u0bcd\u0ba4\u0bc1\u0bb3\u0bcd\u0bb3\u0bcb\u0bae\u0bcd. \u0b87\u0ba9\u0bcd\u0bb1\u0bc1 \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; 4<\/p><p style=\"text-align: left;\"><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 \u2013 1-\u0b90\u0baa\u0bcd \u0baa\u0b9f\u0bbf\u0b95\u0bcd\u0b95,\u00a0<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>\u00a0\u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0<\/strong><\/em><\/p><p style=\"text-align: left;\"><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 \u2013 2-\u0b90\u0baa\u0bcd \u0baa\u0b9f\u0bbf\u0b95\u0bcd\u0b95,\u00a0<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>\u00a0\u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0<\/strong><\/em><\/p><p style=\"text-align: left;\"><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 \u2013 3-\u0b90\u0baa\u0bcd \u0baa\u0b9f\u0bbf\u0b95\u0bcd\u0b95, <a href=\"https:\/\/www.yogaaatral.com\/ta\/10-minute-yoga-routine-3\/\" 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>\u00a0\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 4<\/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\u0bcd \u0b85\u0ba9\u0bc8\u0ba4\u0bcd\u0ba4\u0bc1\u0bae\u0bcd \u0bb5\u0baf\u0bbf\u0bb1\u0bc1 \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0bae\u0bc1\u0ba4\u0bc1\u0b95\u0bc8\u0baa\u0bcd \u0baa\u0bb2\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0baa\u0bb5\u0bc8\u0baf\u0bbe\u0b95\u0bc1\u0bae\u0bcd. \u0b87\u0bb5\u0bb1\u0bcd\u0bb1\u0bbf\u0bb2\u0bcd \u0baa\u0bc6\u0bb0\u0bc1\u0bae\u0bcd\u0baa\u0bbe\u0bb2\u0bbe\u0ba9 \u0b86\u0b9a\u0ba9\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0ba4\u0bca\u0baa\u0bcd\u0baa\u0bc8\u0baf\u0bc8\u0b95\u0bcd \u0b95\u0bb0\u0bc8\u0b95\u0bcd\u0b95 \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0ba9\u0bcd\u0bb1\u0ba9.<\/p><p><strong>1) \u0b9a\u0bc7\u0ba4\u0bc1\u0baa\u0ba8\u0bcd\u0ba4\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(30 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd \u0bae\u0bc1\u0ba4\u0bb2\u0bcd 1 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f\u0bae\u0bcd \u0bb5\u0bb0\u0bc8)<\/strong><\/em><\/p><p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1234 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bridge-Pose-scaled-e1603384637619-1024x836.jpg\" alt=\"\" width=\"800\" height=\"653\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bridge-Pose-scaled-e1603384637619-1024x836.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bridge-Pose-scaled-e1603384637619-300x245.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bridge-Pose-scaled-e1603384637619-768x627.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bridge-Pose-scaled-e1603384637619-16x12.jpg 16w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Bridge-Pose-scaled-e1603384637619.jpg 1185w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p>\u0b85\u0ba4\u0bbf\u0b95 \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b85\u0bb4\u0bc1\u0ba4\u0bcd\u0ba4\u0ba4\u0bcd\u0ba4\u0bc8\u0baa\u0bcd \u0baa\u0bcb\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd \u0b86\u0b9a\u0ba9\u0bae\u0bbe\u0ba9 \u0b9a\u0bc7\u0ba4\u0bc1\u0baa\u0ba8\u0bcd\u0ba4\u0bbe\u0b9a\u0ba9\u0bae\u0bcd, \u0b86\u0bb8\u0bcd\u0ba4\u0bc1\u0bae\u0bbe \u0baa\u0bcb\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd \u0b86\u0b9a\u0ba9\u0bae\u0bbe\u0b95\u0bb5\u0bc1\u0bae\u0bcd \u0bb5\u0bbf\u0bb3\u0b99\u0bcd\u0b95\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p><p><em><strong>\u0b9a\u0bc7\u0ba4\u0bc1\u0baa\u0ba8\u0bcd\u0ba4\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0baa\u0bbe\u0bb0\u0bcd\u0b95\u0bcd\u0b95 <a href=\"https:\/\/www.yogaaatral.com\/ta\/bridge-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>2) \u0b85\u0bb0\u0bcd\u0ba4\u0bcd\u0ba4 \u0bb9\u0bb2\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(20 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd)<\/strong><\/em><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-1252 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Ardha-Halasana-90-degrees-2-scaled-e1603556537414-1024x668.jpg\" alt=\"\" width=\"800\" height=\"522\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Ardha-Halasana-90-degrees-2-scaled-e1603556537414-1024x668.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Ardha-Halasana-90-degrees-2-scaled-e1603556537414-300x196.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Ardha-Halasana-90-degrees-2-scaled-e1603556537414-768x501.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Ardha-Halasana-90-degrees-2-scaled-e1603556537414-1536x1002.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Ardha-Halasana-90-degrees-2-scaled-e1603556537414-16x10.jpg 16w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Ardha-Halasana-90-degrees-2-scaled-e1603556537414.jpg 1619w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p>\u0b85\u0bb0\u0bcd\u0ba4\u0bcd\u0ba4 \u0bb9\u0bb2\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0bae\u0bb2\u0b9a\u0bcd\u0b9a\u0bbf\u0b95\u0bcd\u0b95\u0bb2\u0bc8\u0baa\u0bcd \u0baa\u0bcb\u0b95\u0bcd\u0b95 \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1. \u0ba4\u0bca\u0baa\u0bcd\u0baa\u0bc8\u0baf\u0bc8\u0b95\u0bcd \u0b95\u0bb0\u0bc8\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd \u0b86\u0b9a\u0ba9\u0b99\u0bcd\u0b95\u0bb3\u0bbf\u0bb2\u0bcd \u0b87\u0ba4\u0bc1\u0bb5\u0bc1\u0bae\u0bcd \u0b92\u0ba9\u0bcd\u0bb1\u0bc1.<\/p><p><em><strong>\u0b85\u0bb0\u0bcd\u0ba4\u0bcd\u0ba4 \u0bb9\u0bb2\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0b85\u0bb1\u0bbf\u0baf, <a href=\"https:\/\/www.yogaaatral.com\/ta\/half-plough-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>3) \u0baa\u0bb5\u0ba9 \u0bae\u0bc1\u0b95\u0bcd\u0ba4\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(20 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd)<\/strong><\/em><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-394 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200723203721-1024x485.jpg\" alt=\"\" width=\"800\" height=\"379\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200723203721-1024x485.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200723203721-300x142.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200723203721-768x364.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200723203721-1536x727.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20200723203721-2048x970.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p>\u0ba4\u0bca\u0baa\u0bcd\u0baa\u0bc8\u0baf\u0bc8\u0b95\u0bcd \u0b95\u0bb0\u0bc8\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd \u0b86\u0b9a\u0ba9\u0bae\u0bbe\u0ba9 \u0baa\u0bb5\u0ba9 \u0bae\u0bc1\u0b95\u0bcd\u0ba4\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0b9a\u0bc0\u0bb0\u0ba3\u0ba4\u0bcd\u0ba4\u0bc8\u0baf\u0bc1\u0bae\u0bcd \u0bae\u0bc7\u0bae\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p><p><em><strong>\u0baa\u0bb5\u0ba9 \u0bae\u0bc1\u0b95\u0bcd\u0ba4\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0bae\u0bc1\u0bb1\u0bc8 \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd\u0b95\u0bb3\u0bcd \u0b85\u0bb1\u0bbf\u0baf <a href=\"https:\/\/www.yogaaatral.com\/ta\/wind-relieving-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>4) \u0baa\u0bc1\u0b9c\u0b99\u0bcd\u0b95\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(20 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-313 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/bhujangasana-e1596520372707-1024x625.jpg\" alt=\"\" width=\"800\" height=\"488\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/bhujangasana-e1596520372707-1024x625.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/bhujangasana-e1596520372707-300x183.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/bhujangasana-e1596520372707-768x468.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/bhujangasana-e1596520372707.jpg 1146w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p>\u0baa\u0bc1\u0b9c\u0b99\u0bcd\u0b95\u0bbe\u0b9a\u0ba9\u0bae\u0bcd, \u0b95\u0bb4\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1 \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0ba4\u0bcb\u0bb3\u0bcd\u0bb5\u0bb2\u0bbf\u0baf\u0bc8\u0baa\u0bcd \u0baa\u0bcb\u0b95\u0bcd\u0b95 \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1. \u0b87\u0bb5\u0bcd\u0bb5\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0bae\u0bbe\u0ba4\u0bb5\u0bbf\u0b9f\u0bbe\u0baf\u0bcd \u0b95\u0bcb\u0bb3\u0bbe\u0bb1\u0bc1\u0b95\u0bb3\u0bc8\u0baf\u0bc1\u0bae\u0bcd \u0ba8\u0bc7\u0bb0\u0bcd \u0b9a\u0bc6\u0baf\u0bcd\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p><p><strong>\u0baa\u0bc1\u0b9c\u0b99\u0bcd\u0b95\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 <a href=\"https:\/\/www.yogaaatral.com\/ta\/cobra-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>5) \u0b9a\u0bb2\u0baa\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(20 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1261 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20201021072511-scaled-e1603814083270-1024x440.jpg\" alt=\"\" width=\"800\" height=\"344\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20201021072511-scaled-e1603814083270-1024x440.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20201021072511-scaled-e1603814083270-300x129.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20201021072511-scaled-e1603814083270-768x330.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20201021072511-scaled-e1603814083270-1536x660.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20201021072511-scaled-e1603814083270-2048x880.jpg 2048w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/IMG20201021072511-scaled-e1603814083270-16x7.jpg 16w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p>\u0b9a\u0bb2\u0baa\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0bae\u0bc1\u0ba4\u0bc1\u0b95\u0bc1\u0ba4\u0bcd \u0ba4\u0b9a\u0bc8\u0b95\u0bb3\u0bc8 \u0baa\u0bb2\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0bb5\u0ba4\u0bcb\u0b9f\u0bc1 \u0b95\u0bbe\u0bb2\u0bcd \u0ba4\u0b9a\u0bc8\u0b95\u0bb3\u0bc8\u0baf\u0bc1\u0bae\u0bcd \u0baa\u0bb2\u0baa\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p><p><em><strong>\u0b9a\u0bb2\u0baa\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 <a href=\"https:\/\/www.yogaaatral.com\/ta\/locust-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>6) \u0ba4\u0ba9\u0bc1\u0bb0\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(20 \u0bb5\u0bbf\u0ba9\u0bbe\u0b9f\u0bbf\u0b95\u0bb3\u0bcd)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-383 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/dhanurasana-1024x683.jpg\" alt=\"\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/dhanurasana-1024x683.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/dhanurasana-300x200.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/dhanurasana-768x512.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/dhanurasana.jpg 1200w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p>\u0ba8\u0bcb\u0baf\u0bcd \u0b8e\u0ba4\u0bbf\u0bb0\u0bcd\u0baa\u0bcd\u0baa\u0bc1\u0ba4\u0bcd \u0ba4\u0bbf\u0bb1\u0ba9\u0bc8 \u0bae\u0bc7\u0bae\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1\u0bae\u0bcd \u0ba4\u0ba9\u0bc1\u0bb0\u0bbe\u0b9a\u0ba9\u0bae\u0bcd, \u0b9a\u0bb0\u0bcd\u0b95\u0bcd\u0b95\u0bb0\u0bc8 \u0b85\u0bb3\u0bb5\u0bc8\u0b95\u0bcd \u0b95\u0b9f\u0bcd\u0b9f\u0bc1\u0baa\u0bcd\u0baa\u0ba4\u0bcd\u0ba4\u0bc1\u0bae\u0bcd \u0b86\u0b9a\u0ba9\u0bae\u0bbe\u0b95\u0bb5\u0bc1\u0bae\u0bcd \u0baa\u0bb2\u0ba9\u0bcd \u0ba4\u0bb0\u0b95\u0bcd \u0b95\u0bc2\u0b9f\u0bbf\u0baf\u0ba4\u0bc1.<\/p><p><em><strong>\u0ba4\u0ba9\u0bc1\u0bb0\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 <a href=\"https:\/\/www.yogaaatral.com\/ta\/bow-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>7) \u0bae\u0b95\u0bb0\u0bbe\u0b9a\u0ba9\u0bae\u0bcd<\/strong><\/p><p><em><strong>(1 \u0bae\u0bc1\u0ba4\u0bb2\u0bcd 2 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f\u0b99\u0bcd\u0b95\u0bb3\u0bcd \u0bb5\u0bb0\u0bc8)<\/strong><\/em><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1285 size-large\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Makarasanam-1024x485.jpg\" alt=\"\" width=\"800\" height=\"379\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Makarasanam-1024x485.jpg 1024w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Makarasanam-300x142.jpg 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Makarasanam-768x364.jpg 768w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Makarasanam-1536x727.jpg 1536w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Makarasanam-2048x970.jpg 2048w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Makarasanam-16x8.jpg 16w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p>\u0bae\u0b95\u0bb0\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0bae\u0bc1\u0ba4\u0bc1\u0b95\u0bc1 \u0bb5\u0bb2\u0bbf\u0baf\u0bc8\u0baa\u0bcd \u0baa\u0bcb\u0b95\u0bcd\u0b95\u0bc1\u0bae\u0bcd \u0b86\u0b9a\u0ba9\u0bae\u0bbe\u0b95\u0bc1\u0bae\u0bcd. \u0b87\u0ba4\u0bc1 \u0b87\u0bb0\u0ba4\u0bcd\u0ba4 \u0b85\u0bb4\u0bc1\u0ba4\u0bcd\u0ba4\u0ba4\u0bcd\u0ba4\u0bc8\u0b9a\u0bcd \u0b9a\u0bc0\u0bb0\u0bbe\u0b95 \u0bb5\u0bc8\u0b95\u0bcd\u0b95\u0bb5\u0bc1\u0bae\u0bcd \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p><p><em><strong>\u0bae\u0b95\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 <a href=\"https:\/\/www.yogaaatral.com\/ta\/crocodile-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>8) \u0bae\u0ba4\u0bcd\u0bb8\u0bcd\u0baf\u0bbe\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-1332 size-full\" src=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Fish-Pose-without-background.png\" alt=\"\" width=\"614\" height=\"407\" srcset=\"https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Fish-Pose-without-background.png 614w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Fish-Pose-without-background-300x199.png 300w, https:\/\/www.yogaaatral.com\/wp-content\/uploads\/Fish-Pose-without-background-16x12.png 16w\" sizes=\"(max-width: 614px) 100vw, 614px\" \/><\/p><p>\u0bae\u0ba4\u0bcd\u0bb8\u0bcd\u0baf\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0ba4\u0bc8\u0bb0\u0bbe\u0baf\u0bcd\u0b9f\u0bc1 \u0b9a\u0bc1\u0bb0\u0baa\u0bcd\u0baa\u0bbf\u0baf\u0bbf\u0ba9\u0bcd \u0b9a\u0bc6\u0baf\u0bb2\u0bcd\u0baa\u0bbe\u0b9f\u0bcd\u0b9f\u0bc8 \u0bae\u0bc7\u0bae\u0bcd\u0baa\u0b9f\u0bc1\u0ba4\u0bcd\u0ba4 \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1. \u0b87\u0bb5\u0bcd\u0bb5\u0bbe\u0b9a\u0ba9\u0bae\u0bcd \u0b95\u0bb4\u0bc1\u0ba4\u0bcd\u0ba4\u0bc1 \u0bae\u0bb1\u0bcd\u0bb1\u0bc1\u0bae\u0bcd \u0bae\u0bc1\u0ba4\u0bc1\u0b95\u0bc1\u0bb5\u0bb2\u0bbf\u0baf\u0bc8\u0baa\u0bcd \u0baa\u0bcb\u0b95\u0bcd\u0b95\u0bb5\u0bc1\u0bae\u0bcd \u0b89\u0ba4\u0bb5\u0bc1\u0b95\u0bbf\u0bb1\u0ba4\u0bc1.<\/p><p><em><strong>\u0bae\u0ba4\u0bcd\u0bb8\u0bcd\u0baf\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 <a href=\"https:\/\/www.yogaaatral.com\/ta\/fish-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>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><em><strong><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\" \/><\/strong><\/em><\/p><p>\u0b9a\u0bbe\u0ba8\u0bcd\u0ba4\u0bbf \u0b86\u0b9a\u0ba9\u0bae\u0bcd \u0b87\u0bb0\u0bc1\u0ba4\u0baf 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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>\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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u0bae\u0bc1\u0ba9\u0bcd\u0ba9\u0bb0\u0bc7 \u0b95\u0bc2\u0bb1\u0bbf\u0baf\u0bbf\u0bb0\u0bc1\u0ba8\u0bcd\u0ba4\u0baa\u0b9f\u0bbf \u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f \u0baf\u0bcb\u0b95\u0baa\u0bcd\u0baa\u0baf\u0bbf\u0bb1\u0bcd\u0b9a\u0bbf \u0ba4\u0bca\u0b9f\u0bb0\u0bbf\u0ba9\u0bcd \u0ba8\u0bcb\u0b95\u0bcd\u0b95\u0bae\u0bcd \u0b95\u0bc1\u0bb1\u0bc8\u0bb5\u0bbe\u0ba9 \u0ba8\u0bc7\u0bb0\u0bae\u0bcd \u0b89\u0bb3\u0bcd\u0bb3\u0bb5\u0bb0\u0bcd\u0b95\u0bb3\u0bc1\u0bae\u0bcd \u0baf\u0bcb\u0b95\u0bbe\u0b9a\u0ba9\u0baa\u0bcd 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\u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd\u00a0\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 \u2013 2-\u0b90\u0baa\u0bcd \u0baa\u0b9f\u0bbf\u0b95\u0bcd\u0b95,\u00a0\u0b87\u0ba8\u0bcd\u0ba4\u0baa\u0bcd \u0baa\u0b95\u0bcd\u0b95\u0ba4\u0bcd\u0ba4\u0bbf\u0bb1\u0bcd\u0b95\u0bc1\u0b9a\u0bcd\u00a0\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 \u2013 3-\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\u00a0\u0b9a\u0bc6\u0bb2\u0bcd\u0bb2\u0bb5\u0bc1\u0bae\u0bcd.\u00a0 10 \u0ba8\u0bbf\u0bae\u0bbf\u0b9f 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