{"id":5068,"date":"2026-09-30T23:09:51","date_gmt":"2026-09-30T17:39:51","guid":{"rendered":"https:\/\/satvikvedahub.com\/?p=5068"},"modified":"2026-09-30T23:09:52","modified_gmt":"2026-09-30T17:39:52","slug":"yoga-after-40-healthy-ageing-exercises","status":"publish","type":"post","link":"https:\/\/satvikvedahub.com\/en\/yoga-after-40-healthy-ageing-exercises\/","title":{"rendered":"40 \u0915\u0947 \u092c\u093e\u0926 Healthy Ageing \u0915\u0947 \u0932\u093f\u090f \u0915\u094c\u0928 \u0938\u0947 Yoga Exercises \u0915\u0930\u0947\u0902?"},"content":{"rendered":"<div class=\"wp-block-uagb-image uagb-block-4ab0c171 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-30-2026-10_41_18-PM-1200x675.png\" alt=\"40 \u0915\u0947 \u092c\u093e\u0926 yoga: \u092f\u094b\u0917 \u092e\u0948\u091f \u092a\u0930 \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u092a\u093e\u0938 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0924\u093e 45 \u0935\u0930\u094d\u0937\u0940\u092f \u092d\u093e\u0930\u0924\u0940\u092f \u0935\u094d\u092f\u0915\u094d\u0924\u093f\" class=\"uag-image-5070\" width=\"1200\" height=\"675\" title=\"40 \u0915\u0947 \u092c\u093e\u0926 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u093e \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n\n<style data-wp-block-html=\"css\">\n<style>\n\n\/* ===== Review Card ===== *\/\n\n.svh-review-box{\n    display:flex;\n    align-items:center;\n    gap:18px;\n    background:#fff;\n    border:1px solid #ececec;\n    border-radius:18px;\n    padding:20px;\n    margin:25px 0;\n    box-shadow:0 8px 25px rgba(0,0,0,.08);\n}\n\n\/* Image *\/\n\n.svh-review-left{\n    flex-shrink:0;\n}\n\n.svh-review-left img{\n    width:60px !important;\n    height:60px !important;\n    min-width:60px !important;\n    max-width:60px !important;\n    border-radius:50% !important;\n    object-fit:cover !important;\n    display:block;\n}\n\n\/* Right Content *\/\n\n.svh-review-right{\n    flex:1;\n}\n\n.svh-review-label{\n    color:#7d7d7d;\n    font-size:15px;\n    margin-bottom:4px;\n}\n\n\/* Doctor Name *\/\n\n.svh-review-right h3{\n    display:flex;\n    align-items:center;\n    gap:8px;\n    color:#2F80ED;\n    font-size:28px;\n    font-weight:700;\n    margin:0 0 12px;\n}\n\n\/* Blue Tick *\/\n\n.svh-review-right h3::before{\n    content:\"\";\n    width:20px;\n    height:20px;\n    background:url(\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/e\/e4\/Twitter_Verified_Badge.svg\") center\/contain no-repeat;\n    flex-shrink:0;\n}\n\n\/* Dates *\/\n\n.svh-review-date{\n    font-size:15px;\n    color:#555;\n    margin-top:6px;\n}\n\n.svh-review-date strong{\n    color:#222;\n}\n\n\/* Mobile *\/\n\n@media(max-width:768px){\n\n    .svh-review-box{\n        padding:18px;\n        gap:15px;\n    }\n\n    .svh-review-left img{\n        width:55px !important;\n        height:55px !important;\n        min-width:55px !important;\n        max-width:55px !important;\n    }\n\n    .svh-review-right h3{\n        font-size:22px;\n    }\n\n}\n<\/style>\n\n<div class=\"svh-review-box\">\n\n    <div class=\"svh-review-left\">\n\n        <img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/07\/dr-piyush-kumar-medical-reviewer.webp.jpg\" alt=\"Dr. Piyush Kumar\" loading=\"lazy\">\n\n    <\/div>\n\n    <div class=\"svh-review-right\">\n\n        <div class=\"svh-review-label\">\n            Medically reviewed by\n        <\/div>\n\n        <h3>\n             Dr. Piyush Kumar\n        <\/h3>\n\n        <div class=\"svh-review-date\">\n            <strong>Published on:<\/strong> 30 Sep 2026\n        <\/div>\n\n        <div class=\"svh-review-date\">\n            <strong>Last updated on:<\/strong> 30 Sep 2026\n        <\/div>\n\n    <\/div>\n\n<\/div>\n\n\n\n\n<p class=\"wp-block-paragraph\">\u0938\u0940\u0922\u093c\u093f\u092f\u093e\u0901 \u091a\u0922\u093c\u0924\u0947 \u0939\u0941\u090f \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u091a\u0932\u093e \u091c\u093e\u0928\u093e, \u092e\u094b\u091c\u093c\u0947 \u092a\u0939\u0928\u0924\u0947 \u0938\u092e\u092f \u090f\u0915 \u092a\u0948\u0930 \u092a\u0930 \u0921\u0917\u092e\u0917\u093e\u0928\u093e, \u0926\u094b \u0918\u0902\u091f\u0947 \u0915\u0940 \u092e\u0940\u091f\u093f\u0902\u0917 \u0915\u0947 \u092c\u093e\u0926 \u0909\u0920\u0924\u0947 \u0939\u0940 \u0915\u092e\u0930 \u0915\u093e \u0905\u0915\u0921\u093c \u091c\u093e\u0928\u093e, \u090a\u092a\u0930 \u0915\u0940 \u0905\u0932\u092e\u093e\u0930\u0940 \u0938\u0947 \u0938\u093e\u092e\u093e\u0928 \u0909\u0924\u093e\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u0902\u0927\u0947 \u0915\u093e \u0930\u0941\u0915 \u091c\u093e\u0928\u093e\u0964 40 \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u092c\u0926\u0932\u093e\u0935 \u0907\u0928\u094d\u0939\u0940\u0902 \u091b\u094b\u091f\u0940 \u092c\u093e\u0924\u094b\u0902 \u092e\u0947\u0902 \u0926\u093f\u0916\u0924\u093e \u0939\u0948\u0964 \u091c\u0930\u0942\u0930\u0940 \u0928\u0939\u0940\u0902 \u0915\u093f \u0935\u091c\u0939 \u0938\u093f\u0930\u094d\u092b \"\u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u0915\u0940 \u0915\u092e\u0940\" \u0939\u094b\u0964 \u0915\u0908 \u092c\u093e\u0930 \u0905\u0938\u0932 \u092e\u0941\u0926\u094d\u0926\u093e <strong>mobility<\/strong> (\u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u0940 \u0938\u0939\u091c \u0917\u0924\u093f), <strong>balance<\/strong> (\u0936\u0930\u0940\u0930 \u0915\u093e \u0938\u0902\u0924\u0941\u0932\u0928), <strong>functional strength<\/strong> (\u0930\u094b\u091c\u092e\u0930\u094d\u0930\u093e \u0915\u0947 \u0915\u093e\u092e\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940\u092f \u0924\u093e\u0915\u0924), \u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0914\u0930 <strong>recovery<\/strong> (\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0939\u094b\u0928\u0947 \u0915\u093e \u0938\u092e\u092f) \u0938\u0947 \u091c\u0941\u0921\u093c\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u0902\u0915\u094d\u0937\u093f\u092a\u094d\u0924 \u0909\u0924\u094d\u0924\u0930:<\/strong> 40 \u0915\u0947 \u092c\u093e\u0926 yoga \u092e\u0947\u0902 \u0910\u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u091a\u0941\u0928\u0928\u093e \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u0940 \u0917\u0924\u093f, \u0938\u0902\u0924\u0941\u0932\u0928, \u092a\u0948\u0930\u094b\u0902 \u0914\u0930 \u0915\u094b\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, posture \u0914\u0930 \u0938\u093e\u0901\u0938 \u0915\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0915\u094b \u0938\u093e\u0925-\u0938\u093e\u0925 support \u0915\u0930\u0947\u0902, \u091c\u0948\u0938\u0947 \u0924\u093e\u0921\u093c\u093e\u0938\u0928, Cat-Cow, \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0938\u0902\u0924\u0941\u0932\u0928, \u0938\u0947\u0924\u0941\u092c\u0902\u0927\u093e\u0938\u0928 \u0914\u0930 \u0927\u0940\u092e\u0940 \u0938\u093e\u0901\u0938 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938\u0964 \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 15-20 \u092e\u093f\u0928\u091f, \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 3-5 \u0926\u093f\u0928, \u0906\u0930\u093e\u092e \u0938\u0947 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 article \u0938\u093f\u0930\u094d\u092b \u0906\u0938\u0928\u094b\u0902 \u0915\u0940 \u0938\u0942\u091a\u0940 \u0928\u0939\u0940\u0902 \u0926\u0947\u0924\u093e\u0964 \u092f\u0939 \u092c\u0924\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0905\u092a\u0928\u0940 \u091c\u0930\u0942\u0930\u0924 \u0915\u0948\u0938\u0947 \u092a\u0939\u091a\u093e\u0928\u0947\u0902, \u0915\u094c\u0928 \u0938\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0938\u0947 \u091a\u0941\u0928\u0947\u0902 \u0914\u0930 \u0915\u0939\u093e\u0901 \u0930\u0941\u0915\u0928\u093e \u0938\u092e\u091d\u0926\u093e\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Contents<\/h2><nav><ul><li><a href=\"#40-\u0915\u0947-\u092c\u093e\u0926-yoga-\u091a\u0941\u0928\u0928\u0947-\u0915\u093e-\u0924\u0930\u0940\u0915\u093e-\u092c\u0926\u0932\u0928\u093e-\u0915\u094d\u092f\u094b\u0902-\u091c\u0930\u0942\u0930\u0940-\u0939\u0948\">40 \u0915\u0947 \u092c\u093e\u0926 Yoga \u091a\u0941\u0928\u0928\u0947 \u0915\u093e \u0924\u0930\u0940\u0915\u093e \u092c\u0926\u0932\u0928\u093e \u0915\u094d\u092f\u094b\u0902 \u091c\u0930\u0942\u0930\u0940 \u0939\u0948?<\/a><ul><\/ul><\/li><li><a href=\"#healthy-ageing-\u0915\u0947-\u0932\u093f\u090f-yoga-\u092e\u0947\u0902-\u0915\u093f\u0928-5-\u091a\u0940\u091c\u094b\u0902-\u092a\u0930-\u0927\u094d\u092f\u093e\u0928-\u0926\u0947\u0902\">Healthy Ageing \u0915\u0947 \u0932\u093f\u090f Yoga \u092e\u0947\u0902 \u0915\u093f\u0928 5 \u091a\u0940\u091c\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902?<\/a><ul><\/ul><\/li><li><a href=\"#40-\u0915\u0947-\u092c\u093e\u0926-\u0915\u094c\u0928-\u0938\u0947-yoga-exercises-\u0909\u092a\u092f\u094b\u0917\u0940-\u0939\u094b-\u0938\u0915\u0924\u0947-\u0939\u0948\u0902\">40 \u0915\u0947 \u092c\u093e\u0926 \u0915\u094c\u0928 \u0938\u0947 Yoga Exercises \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/a><ul><\/ul><\/li><li><a href=\"#40-\u0915\u0947-\u092c\u093e\u0926-beginner-\u0915\u0947-\u0932\u093f\u090f-15-20-\u092e\u093f\u0928\u091f-\u0915\u093e-yoga-routine\">40 \u0915\u0947 \u092c\u093e\u0926 Beginner \u0915\u0947 \u0932\u093f\u090f 15-20 \u092e\u093f\u0928\u091f \u0915\u093e Yoga Routine<\/a><\/li><li><a href=\"#\u0905\u0917\u0930-\u0936\u0930\u0940\u0930-stiff-\u0930\u0939\u0924\u093e-\u0939\u0948-\u0924\u094b-\u0915\u094c\u0928-\u0938\u093e-approach-\u0930\u0916\u0947\u0902\">\u0905\u0917\u0930 \u0936\u0930\u0940\u0930 stiff \u0930\u0939\u0924\u093e \u0939\u0948 \u0924\u094b \u0915\u094c\u0928 \u0938\u093e approach \u0930\u0916\u0947\u0902?<\/a><\/li><li><a href=\"#40-\u0909\u092e\u094d\u0930-\u092e\u0947\u0902-yoga-\u0915\u0930\u0924\u0947-\u0938\u092e\u092f-\u0915\u094c\u0928-\u0938\u0940-\u0917\u0932\u0924\u093f\u092f\u093e\u0901-\u0928\u0939\u0940\u0902-\u0915\u0930\u0928\u0940-\u091a\u093e\u0939\u093f\u090f\">40+ \u0909\u092e\u094d\u0930 \u092e\u0947\u0902 Yoga \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u094c\u0928 \u0938\u0940 \u0917\u0932\u0924\u093f\u092f\u093e\u0901 \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/a><\/li><li><a href=\"#40-\u0915\u0947-\u092c\u093e\u0926-\u0915\u093f\u0924\u0928\u0947-\u0926\u093f\u0928-yoga-\u0915\u0930\u0928\u093e-\u091a\u093e\u0939\u093f\u090f\">40 \u0915\u0947 \u092c\u093e\u0926 \u0915\u093f\u0924\u0928\u0947 \u0926\u093f\u0928 Yoga \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/a><\/li><li><a href=\"#\u0915\u093f\u0928-\u0932\u094b\u0917\u094b\u0902-\u0915\u094b-yoga-\u0936\u0941\u0930\u0942-\u0915\u0930\u0928\u0947-\u0938\u0947-\u092a\u0939\u0932\u0947-\u0921\u0949\u0915\u094d\u091f\u0930-\u0938\u0947-\u0938\u0932\u093e\u0939-\u0932\u0947\u0928\u0940-\u091a\u093e\u0939\u093f\u090f\">\u0915\u093f\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b Yoga \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/a><\/li><li><a href=\"#sage-trial-\u0938\u0947-\u092e\u093f\u0932\u0928\u0947-\u0935\u093e\u0932\u0940-\u0938\u0940\u0916-balance-\u092e\u0947\u0902-\u0938\u0941\u0927\u093e\u0930-\u0914\u0930-\u0917\u093f\u0930\u0928\u0947-\u0938\u0947-\u092c\u091a\u093e\u0935-\u0905\u0932\u0917-\u092c\u093e\u0924\u0947\u0902-\u0939\u0948\u0902\">SAGE Trial \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u0940\u0916: Balance \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u0917\u093f\u0930\u0928\u0947 \u0938\u0947 \u092c\u091a\u093e\u0935 \u0905\u0932\u0917 \u092c\u093e\u0924\u0947\u0902 \u0939\u0948\u0902<\/a><\/li><li><a href=\"#40-healthy-ageing-\u0915\u0947-\u0932\u093f\u090f-yoga-\u0915\u093e-\u0938\u0939\u0940-mindset\">40+ Healthy Ageing \u0915\u0947 \u0932\u093f\u090f Yoga \u0915\u093e \u0938\u0939\u0940 mindset<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 id=\"40-\u0915\u0947-\u092c\u093e\u0926-yoga-\u091a\u0941\u0928\u0928\u0947-\u0915\u093e-\u0924\u0930\u0940\u0915\u093e-\u092c\u0926\u0932\u0928\u093e-\u0915\u094d\u092f\u094b\u0902-\u091c\u0930\u0942\u0930\u0940-\u0939\u0948\" class=\"wp-block-heading\"><strong>40 \u0915\u0947 \u092c\u093e\u0926 Yoga \u091a\u0941\u0928\u0928\u0947 \u0915\u093e \u0924\u0930\u0940\u0915\u093e \u092c\u0926\u0932\u0928\u093e \u0915\u094d\u092f\u094b\u0902 \u091c\u0930\u0942\u0930\u0940 \u0939\u0948?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u0935\u093e\u0932:<\/strong> \u0915\u094d\u092f\u093e 40 \u0915\u0947 \u092c\u093e\u0926 \u0938\u092c\u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0939\u0940 yoga routine \u0920\u0940\u0915 \u0939\u0948?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u0940\u0927\u093e \u0909\u0924\u094d\u0924\u0930:<\/strong> \u0928\u0939\u0940\u0902\u0964 \u0907\u0938 \u0909\u092e\u094d\u0930 \u092e\u0947\u0902 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0915\u093e\u092b\u0940 \u092b\u0930\u094d\u0915 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0915\u094b\u0908 \u0930\u094b\u091c \u0926\u094c\u0921\u093c\u0924\u093e \u0939\u0948 \u092a\u0930 \u0915\u0902\u0927\u0947 \u0905\u0915\u0921\u093c\u0947 \u0939\u0948\u0902\u0964 \u0915\u094b\u0908 \u0918\u0930 \u0915\u0947 \u0915\u093e\u092e \u092e\u0947\u0902 \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u0948 \u092a\u0930 \u0921\u0947\u0938\u094d\u0915 \u091c\u0949\u092c \u0915\u0940 \u0935\u091c\u0939 \u0938\u0947 \u0915\u0942\u0932\u094d\u0939\u0947 \u091c\u0915\u0921\u093c\u0947 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0915\u093f\u0938\u0940 \u0928\u0947 \u0935\u0930\u094d\u0937\u094b\u0902 \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0935\u094d\u092f\u093e\u0916\u094d\u092f\u093e:<\/strong> \u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938 \u0926\u094c\u0930\u093e\u0928 \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092f\u093e \u0905\u0927\u093f\u0915 \u091a\u0940\u091c\u0947\u0902 \u0926\u093f\u0916 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902: \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0905\u0915\u0921\u093c\u0928, \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0947 \u0930\u0939\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924, \u0938\u0902\u0924\u0941\u0932\u0928 \u092e\u0947\u0902 \u0915\u092e\u0940, \u0915\u092e\u091c\u094b\u0930 \u0915\u094b\u0930 (\u092a\u0947\u091f-\u0915\u092e\u0930 \u0915\u0940 \u0917\u0939\u0930\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0901), \u091d\u0941\u0915\u093e \u0939\u0941\u0906 posture, \u0915\u0938\u0947 \u0939\u0941\u090f \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u0915\u0902\u0927\u0947 \u0915\u0940 \u0938\u0940\u092e\u093f\u0924 \u0917\u0924\u093f\u0964 \u092f\u0947 \u0938\u0902\u0915\u0947\u0924 \u0915\u094b\u0908 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u0928\u093f\u0926\u093e\u0928 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u092c\u0938 \u092f\u0939 \u0938\u092e\u091d\u0928\u0947 \u0915\u0947 \u0938\u0941\u0930\u093e\u0917 \u0939\u0948\u0902 \u0915\u093f \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093f\u0938 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 \u091d\u0941\u0915\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0932\u0917\u093e\u0924\u093e\u0930 \u0926\u0930\u094d\u0926 \u092f\u093e \u0905\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u092c\u0926\u0932\u093e\u0935 \u0939\u094b \u0924\u094b \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u092e\u093f\u0932\u0928\u093e \u0939\u0940 \u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u090f\u0915 \u0909\u0926\u093e\u0939\u0930\u0923:<\/strong> \u091c\u093f\u0938\u0947 \u092c\u0948\u0920\u0947-\u092c\u0948\u0920\u0947 \u0915\u0942\u0932\u094d\u0939\u0947 \u091c\u0915\u0921\u093c\u0924\u0947 \u0939\u0948\u0902, \u0909\u0938\u0947 \u0917\u0939\u0930\u0947 \u091d\u0941\u0915\u093e\u0935 \u0935\u093e\u0932\u0947 \u0906\u0938\u0928\u094b\u0902 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0927\u0940\u092e\u0940 hip mobility \u0914\u0930 \u0915\u094b\u0930 \u0915\u0940 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0938\u0947 \u092b\u093e\u092f\u0926\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u093f\u0938\u0947 \u0938\u0902\u0924\u0941\u0932\u0928 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0932\u0917\u0924\u0940 \u0939\u0948, \u0909\u0938\u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u093e\u0930\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0939\u094b\u0915\u0930 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0939\u0932\u0947 \u0906\u0928\u0947 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u090f\u0915 \u092c\u093e\u0924 \u0938\u093e\u092b \u0930\u0939\u0947: \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091b\u094b\u0921\u093c\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0905\u0938\u0932\u0940 \u0938\u0935\u093e\u0932 \u0939\u0948 \u0915\u093f \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u094b \u0905\u092a\u0928\u0940 \u092e\u094c\u091c\u0942\u0926\u093e \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u0915\u0948\u0938\u0947 \u0922\u093e\u0932\u0947\u0902\u0964 WHO \u092d\u0940 \u092f\u0939\u0940 \u0915\u0939\u0924\u093e \u0939\u0948 \u0915\u093f \u091c\u094b \u0932\u094b\u0917 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092a\u0942\u0930\u0940 \u0928\u0939\u0940\u0902 \u0915\u0930 \u092a\u093e\u0924\u0947, \u0935\u0947 \u0905\u092a\u0928\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0914\u0930 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0909\u0924\u0928\u093e \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0939\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"\u0905\u092a\u0928\u0940-\u0936\u0941\u0930\u0941\u0906\u0924-\u0916\u0941\u0926-\u092a\u0930\u0916\u0928\u0947-\u0915\u0947-4-\u0905\u0928\u094c\u092a\u091a\u093e\u0930\u093f\u0915-\u0938\u0902\u0915\u0947\u0924\" class=\"wp-block-heading\"><strong>\u0905\u092a\u0928\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u0916\u0941\u0926 \u092a\u0930\u0916\u0928\u0947 \u0915\u0947 4 \u0905\u0928\u094c\u092a\u091a\u093e\u0930\u093f\u0915 \u0938\u0902\u0915\u0947\u0924<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0947 \u0915\u094b\u0908 medical test \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u0938\u093f\u0930\u094d\u092b \u0905\u092a\u0928\u0940 \u091c\u0930\u0942\u0930\u0924 \u0915\u093e \u0905\u0902\u0926\u093e\u091c\u093e \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0926\u0940\u0935\u093e\u0930 \u092f\u093e \u092e\u091c\u092c\u0942\u0924 \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u092a\u093e\u0938 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u0902\u0924\u0941\u0932\u0928:<\/strong> \u0938\u0939\u093e\u0930\u0947 \u0915\u0947 \u092a\u093e\u0938 \u090f\u0915 \u092a\u0948\u0930 \u092a\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u0915\u094d\u092f\u093e \u0926\u094b\u0928\u094b\u0902 \u0924\u0930\u092b \u0932\u0917\u092d\u0917 \u092c\u0930\u093e\u092c\u0930 \u091f\u093f\u0915 \u092a\u093e\u0924\u0947 \u0939\u0948\u0902?<\/li>\n\n\n\n<li><strong>\u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924:<\/strong> \u0915\u0941\u0930\u094d\u0938\u0940 \u0938\u0947 \u092c\u093f\u0928\u093e \u0939\u093e\u0925 \u0932\u0917\u093e\u090f \u0909\u0920-\u092c\u0948\u0920 \u092a\u093e\u0924\u0947 \u0939\u0948\u0902?<\/li>\n\n\n\n<li><strong>\u0915\u0902\u0927\u0947 \u0915\u0940 \u0917\u0924\u093f:<\/strong> \u0926\u094b\u0928\u094b\u0902 \u092c\u093e\u0901\u0939\u0947\u0902 \u0915\u093e\u0928 \u0915\u0947 \u092a\u093e\u0938 \u0924\u0915 \u0938\u0940\u0927\u0940 \u0909\u0920\u093e\u0924\u0947 \u0938\u092e\u092f \u0915\u092e\u0930 \u091c\u094d\u092f\u093e\u0926\u093e \u092e\u0941\u0921\u093c \u091c\u093e\u0924\u0940 \u0939\u0948?<\/li>\n\n\n\n<li><strong>\u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u0915\u092e\u0930:<\/strong> \u0926\u0947\u0930 \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u092a\u0930 \u092a\u0939\u0932\u0947 \u0915\u0941\u091b \u0915\u0926\u092e \u0905\u0915\u0921\u093c\u0947 \u0939\u0941\u090f \u0932\u0917\u0924\u0947 \u0939\u0948\u0902?<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u091c\u0939\u093e\u0901 \u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0920\u093f\u0928\u093e\u0908 \u0932\u0917\u0947, \u0905\u092a\u0928\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0935\u0939\u0940 \u0915\u094d\u0937\u0947\u0924\u094d\u0930 \u092a\u0939\u0932\u0947 \u0930\u0916\u0947\u0902\u0964 \u091a\u0915\u094d\u0915\u0930 \u0906\u090f, \u0926\u0930\u094d\u0926 \u0939\u094b \u092f\u093e \u0921\u0930 \u0932\u0917\u0947 \u0924\u094b \u0930\u0941\u0915\u0947\u0902 \u0914\u0930 \u092a\u0947\u0936\u0947\u0935\u0930 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<h2 id=\"healthy-ageing-\u0915\u0947-\u0932\u093f\u090f-yoga-\u092e\u0947\u0902-\u0915\u093f\u0928-5-\u091a\u0940\u091c\u094b\u0902-\u092a\u0930-\u0927\u094d\u092f\u093e\u0928-\u0926\u0947\u0902\" class=\"wp-block-heading\"><strong>Healthy Ageing \u0915\u0947 \u0932\u093f\u090f Yoga \u092e\u0947\u0902 \u0915\u093f\u0928 5 \u091a\u0940\u091c\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 NIA (National Institute on Aging) \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 endurance, strength, balance \u0914\u0930 flexibility \u091a\u093e\u0930\u094b\u0902 \u0924\u0930\u0939 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u094d\u0935\u0938\u094d\u0925 \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u0948\u0902, \u0914\u0930 \u0915\u0941\u091b \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u093e\u0901 \u090f\u0915 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0936\u094d\u0930\u0947\u0923\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0906\u0924\u0940 \u0939\u0948\u0902\u0964 Yoga \u0915\u093e \u092b\u093e\u092f\u0926\u093e \u092f\u0939\u0940\u0902 \u0939\u0948 \u0915\u093f \u0935\u0939 \u0915\u0908 \u092a\u0939\u0932\u0941\u0913\u0902 \u0915\u094b \u0938\u093e\u0925 \u091b\u0942 \u0938\u0915\u0924\u093e \u0939\u0948, \u092c\u0936\u0930\u094d\u0924\u0947 \u0909\u0938\u0947 \u0938\u094b\u091a-\u0938\u092e\u091d\u0915\u0930 \u092c\u0928\u093e\u092f\u093e \u091c\u093e\u090f\u0964 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u092f\u0947 \u092a\u093e\u0901\u091a \u092c\u093e\u0924\u0947\u0902 \u0926\u0947\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"1-mobility-\u091c\u094b\u0921\u093c\u094b\u0902-\u0915\u0940-\u0938\u0939\u091c-\u0917\u0924\u093f\" class=\"wp-block-heading\"><strong>1. Mobility (\u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u0940 \u0938\u0939\u091c \u0917\u0924\u093f)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mobility \u0915\u093e \u092e\u0924\u0932\u092c \u0938\u093f\u0930\u094d\u092b \u092a\u0948\u0930 \u0915\u0947 \u0905\u0902\u0917\u0942\u0920\u0947 \u091b\u0942 \u0932\u0947\u0928\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0939 \u0926\u0947\u0916\u0928\u093e \u0939\u0948 \u0915\u093f \u0915\u0902\u0927\u0947, \u0915\u0942\u0932\u094d\u0939\u0947, \u0930\u0940\u0922\u093c \u0914\u0930 \u091f\u0916\u0928\u0947 \u0905\u092a\u0928\u0940 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u0940\u092e\u093e \u092e\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0918\u0942\u092e \u092a\u093e\u0924\u0947 \u0939\u0948\u0902 \u092f\u093e \u0928\u0939\u0940\u0902\u0964 \u091c\u093f\u0928 \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u094b \u0930\u094b\u091c \u092a\u0942\u0930\u0940 \u0917\u0924\u093f \u0928\u0939\u0940\u0902 \u092e\u093f\u0932\u0924\u0940, \u0935\u0947 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u091c\u0915\u0921\u093c\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practical \u0924\u0930\u0940\u0915\u093e: \u091b\u094b\u091f\u0940, \u0927\u0940\u092e\u0940, \u092c\u093e\u0930-\u092c\u093e\u0930 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u0917\u0924\u093f (\u091c\u0948\u0938\u0947 Cat-Cow, \u0915\u0902\u0927\u0947 \u0915\u0947 \u0918\u0947\u0930\u0947, \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 gentle \u0917\u0924\u093f) \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u090f\u0915 \u0939\u0940 \u0916\u093f\u0902\u091a\u093e\u0935 \u092a\u0915\u0921\u093c\u0947 \u0930\u0916\u0928\u0947 \u0938\u0947 \u0905\u0915\u094d\u0938\u0930 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094d\u092f\u093e\u0926\u093e \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<div style=\"background:#f0fff4;border-left:5px solid #198754;padding:14px 18px;margin:22px 0;border-radius:8px;box-shadow:0 4px 12px rgba(25,135,84,0.15);\">\n  <a href=\"https:\/\/satvikvedahub.com\/en\/best-yoga-stretches-for-lower-back-pain\/\" style=\"color:#198754;font-weight:700;text-decoration:underline;\">\n    Lower Back \u0915\u0940 Stiffness \u0914\u0930 Mobility \u0915\u0947 \u0932\u093f\u090f Yoga Stretches \u092a\u0922\u093c\u0947\u0902 \u2192\n  <\/a>\n<\/div>\n\n\n\n<h3 id=\"2-balance-\u0938\u0902\u0924\u0941\u0932\u0928\" class=\"wp-block-heading\"><strong>2. Balance (\u0938\u0902\u0924\u0941\u0932\u0928)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0938\u0902\u0924\u0941\u0932\u0928 \u090f\u0915 \u0905\u0932\u0917 \u0915\u094d\u0937\u092e\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 \u091a\u0941\u0928\u094c\u0924\u0940 \u0926\u0947\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u092e\u0947\u0902 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924, \u091f\u0916\u0928\u0947 \u0915\u0940 \u0938\u094d\u0925\u093f\u0930\u0924\u093e, \u0928\u091c\u0930 \u0914\u0930 \u0926\u093f\u092e\u093e\u0917 \u0915\u093e \u0924\u093e\u0932\u092e\u0947\u0932 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">60 \u0938\u093e\u0932 \u0938\u0947 \u090a\u092a\u0930 \u0915\u0947 \u0932\u094b\u0917\u094b\u0902 \u092a\u0930 \u0939\u0941\u090f \u090f\u0915 systematic review (Age and Ageing) \u092e\u0947\u0902 yoga-\u0906\u0927\u093e\u0930\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0938\u0947 balance \u092e\u0947\u0902 \u091b\u094b\u091f\u093e \u0914\u0930 physical mobility \u092e\u0947\u0902 \u092e\u0927\u094d\u092f\u092e \u0938\u0941\u0927\u093e\u0930 \u092e\u093f\u0932\u093e\u0964 \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0940 review \u0928\u0947 \u092f\u0939 \u092d\u0940 \u0915\u0939\u093e \u0915\u093f \u092f\u0939 \u0905\u092d\u0940 \u0905\u0932\u0917 \u0938\u0947 \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u093e \u092c\u093e\u0915\u0940 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0938\u0941\u0927\u093e\u0930 \u0917\u093f\u0930\u0928\u0947 \u0938\u0947 \u092c\u091a\u093e\u0935 \u092e\u0947\u0902 \u092c\u0926\u0932\u0924\u093e \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902\u0964 \u092f\u0939 \u092c\u093e\u0924 \u0906\u0917\u0947 \u092d\u0940 \u0915\u093e\u092e \u0906\u090f\u0917\u0940\u0964<\/p>\n\n\n\n<h3 id=\"3-functional-strength-\u0930\u094b\u091c\u092e\u0930\u094d\u0930\u093e-\u0915\u0947-\u0932\u093f\u090f-\u0909\u092a\u092f\u094b\u0917\u0940-\u0924\u093e\u0915\u0924\" class=\"wp-block-heading\"><strong>3. Functional Strength (\u0930\u094b\u091c\u092e\u0930\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917\u0940 \u0924\u093e\u0915\u0924)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u0941\u0930\u094d\u0938\u0940 \u0938\u0947 \u0909\u0920\u0928\u093e, \u0938\u0940\u0922\u093c\u0940 \u091a\u0922\u093c\u0928\u093e, \u091d\u094b\u0932\u093e \u0909\u0920\u093e\u0928\u093e, \u091c\u092e\u0940\u0928 \u0938\u0947 \u0915\u0941\u091b \u0909\u0920\u093e\u0928\u093e, \u092f\u0947 \u0938\u092c \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0909\u092a\u092f\u094b\u0917\u0940 \u0924\u093e\u0915\u0924 \u0915\u0947 \u0915\u093e\u092e \u0939\u0948\u0902\u0964 \u092a\u0948\u0930, \u0915\u0942\u0932\u094d\u0939\u0947, \u092a\u0940\u0920 \u0914\u0930 \u0915\u094b\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924 \u0907\u0928\u0915\u0947 \u0915\u0947\u0902\u0926\u094d\u0930 \u092e\u0947\u0902 \u0939\u0948\u0964 NIA \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u092e\u091c\u092c\u0942\u0924 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0901 \u0938\u0902\u0924\u0941\u0932\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0914\u0930 \u0917\u093f\u0930\u0928\u0947 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u091a\u094b\u091f\u094b\u0902 \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga \u092e\u0947\u0902 \u0916\u0921\u093c\u0947 \u0939\u094b\u0915\u0930 \u0915\u093f\u090f \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u092d\u094d\u092f\u093e\u0938, \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u092c\u0948\u0920\u0928\u0947-\u0909\u0920\u0928\u0947 \u0915\u0940 \u0917\u0924\u093f \u0914\u0930 \u0938\u0947\u0924\u0941\u092c\u0902\u0927\u093e\u0938\u0928 \u0907\u0938\u0940 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u0930 WHO \u0914\u0930 CDC \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0905\u0932\u0917 \u0938\u0947 muscle-strengthening \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e 2 \u0926\u093f\u0928 \u092d\u0940 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<h3 id=\"4-posture-\u0936\u0930\u0940\u0930-\u0915\u0940-\u092e\u0941\u0926\u094d\u0930\u093e\" class=\"wp-block-heading\"><strong>4. Posture (\u0936\u0930\u0940\u0930 \u0915\u0940 \u092e\u0941\u0926\u094d\u0930\u093e)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0932\u0948\u092a\u091f\u0949\u092a, \u092e\u094b\u092c\u093e\u0907\u0932 \u0914\u0930 \u0932\u0902\u092c\u0940 \u092c\u0948\u0920\u0915 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0915\u0902\u0927\u0947 \u0906\u0917\u0947 \u0914\u0930 \u0938\u093f\u0930 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u091d\u0941\u0915\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0906\u092e \u0939\u0948\u0964 Posture \u0915\u093e \u092e\u0924\u0932\u092c \"\u0938\u0940\u0927\u093e \u092c\u0948\u0920\u0928\u0947 \u0915\u093e \u0926\u092c\u093e\u0935\" \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u0930\u0940\u0922\u093c \u0915\u0940 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0938\u094d\u0925\u093f\u0924\u093f \u0914\u0930 \u0915\u0902\u0927\u094b\u0902-\u091b\u093e\u0924\u0940 \u0915\u0947 \u0916\u0941\u0932\u0928\u0947 \u0915\u093e \u0938\u0939\u091c \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948\u0964 \u0924\u093e\u0921\u093c\u093e\u0938\u0928 \u0914\u0930 gentle \u092d\u0941\u091c\u0902\u0917\u093e\u0938\u0928 \u091c\u0948\u0938\u0940 \u092e\u0941\u0926\u094d\u0930\u093e\u090f\u0901 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u093e \u0905\u0938\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0906\u0926\u0924\u094b\u0902 \u0914\u0930 \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 id=\"5-breathing-\u0914\u0930-relaxation-\u0938\u093e\u0901\u0938-\u0914\u0930-\u0935\u093f\u0936\u094d\u0930\u093e\u092e\" class=\"wp-block-heading\"><strong>5. Breathing \u0914\u0930 Relaxation (\u0938\u093e\u0901\u0938 \u0914\u0930 \u0935\u093f\u0936\u094d\u0930\u093e\u092e)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0938\u093e\u0901\u0938 \u0915\u094b \u0930\u094b\u0915\u0915\u0930 \u0906\u0938\u0928 \u0915\u0930\u0928\u093e 40+ \u092e\u0947\u0902 \u091c\u094b\u0916\u093f\u092e \u092d\u0930\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u092f\u093e \u0939\u0943\u0926\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u094b\u0964 \u0927\u0940\u092e\u0940, \u0938\u0939\u091c \u0938\u093e\u0901\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0940 \u0917\u0924\u093f \u0924\u092f \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092f\u0939 \u092d\u0940 \u092c\u0924\u093e\u0924\u0940 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0940 \u0938\u0940\u092e\u093e \u092e\u0947\u0902 \u0939\u0948\u0902 \u092f\u093e \u0928\u0939\u0940\u0902\u0964 \u092f\u0926\u093f \u0938\u093e\u0901\u0938 \u092b\u0942\u0932\u0928\u0947 \u092f\u093e \u091f\u0942\u091f\u0928\u0947 \u0932\u0917\u0947, \u0924\u094b intensity \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0938\u093e\u0925 \u0939\u0940, \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0905\u0902\u0924 \u092e\u0947\u0902 2-5 \u092e\u093f\u0928\u091f \u0915\u093e \u0935\u093f\u0936\u094d\u0930\u093e\u092e <strong>recovery<\/strong> \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u0948\u0964 \u0927\u0940\u092e\u0940 \u0938\u093e\u0901\u0938 \u0915\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u0930 \u0939\u092e\u093e\u0930\u093e \u0905\u0932\u0917 \u0932\u0947\u0916 \u092f\u0939\u093e\u0901 \u0926\u0947\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902: <\/p>\n\n\n\n<h2 id=\"40-\u0915\u0947-\u092c\u093e\u0926-\u0915\u094c\u0928-\u0938\u0947-yoga-exercises-\u0909\u092a\u092f\u094b\u0917\u0940-\u0939\u094b-\u0938\u0915\u0924\u0947-\u0939\u0948\u0902\" class=\"wp-block-heading\"><strong>40 \u0915\u0947 \u092c\u093e\u0926 \u0915\u094c\u0928 \u0938\u0947 Yoga Exercises \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0928\u0940\u091a\u0947 10 \u0905\u092d\u094d\u092f\u093e\u0938 \u0907\u0938 \u0906\u0927\u093e\u0930 \u092a\u0930 \u091a\u0941\u0928\u0947 \u0917\u090f \u0939\u0948\u0902 \u0915\u093f \u0909\u0928\u0915\u093e \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0938\u093e\u092b \u0939\u094b \u0914\u0930 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f modification \u0938\u0902\u092d\u0935 \u0939\u094b\u0964 \u0915\u094b\u0908 \u0906\u0938\u0928 \u0938\u093f\u0930\u094d\u092b \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0939\u094b\u0928\u0947 \u0915\u0940 \u0935\u091c\u0939 \u0938\u0947 \u0936\u093e\u092e\u093f\u0932 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964 \u0939\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u0928\u0939\u0940\u0902, \u092c\u0938 \u0939\u0932\u094d\u0915\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u092f\u093e \u092e\u0947\u0939\u0928\u0924 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<h3 id=\"1-\u0924\u093e\u0921\u093c\u093e\u0938\u0928-tadasana\" class=\"wp-block-heading\"><strong>1. \u0924\u093e\u0921\u093c\u093e\u0938\u0928 (Tadasana)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> Posture, \u0936\u0930\u0940\u0930 \u0915\u0940 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e, \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u092a\u0948\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964 \u0935\u091c\u0928 \u0926\u094b\u0928\u094b\u0902 \u092a\u0948\u0930\u094b\u0902 \u092a\u0930 \u092c\u0930\u093e\u092c\u0930 \u092c\u093e\u0901\u091f\u0947\u0902\u0964 \u0918\u0941\u091f\u0928\u0947 \u0922\u0940\u0932\u0947, \u0915\u0902\u0927\u0947 \u0939\u0932\u094d\u0915\u0947 \u092a\u0940\u091b\u0947 \u0914\u0930 \u0928\u0940\u091a\u0947, \u0920\u0941\u0921\u094d\u0921\u0940 \u0938\u0940\u0927\u0940 \u0914\u0930 \u0939\u093e\u0925 \u092c\u0917\u0932 \u092e\u0947\u0902\u0964 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u093e\u0901\u0938 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 5-8 \u0927\u0940\u092e\u0940 \u0938\u093e\u0901\u0938\u0947\u0902, 2-3 \u092c\u093e\u0930\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u092f\u0939 \u0938\u0930\u0932 \u0939\u0948, \u092a\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0935\u093e\u0932\u094b\u0902 \u0915\u094b \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0938\u0939\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0947 \u092c\u093e\u0915\u0940 \u0916\u0921\u093c\u0947 \u0906\u0938\u0928\u094b\u0902 \u0915\u0940 \u0928\u0940\u0902\u0935 \u092e\u093e\u0928\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u091a\u0915\u094d\u0915\u0930 \u0906\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0935\u0943\u0924\u094d\u0924\u093f \u0939\u094b \u0924\u094b \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u092a\u093e\u0938 \u0915\u0930\u0947\u0902, \u0906\u0901\u0916\u0947\u0902 \u0916\u0941\u0932\u0940 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u0947 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0928 \u0915\u0938\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"2-\u092e\u093e\u0930\u094d\u091c\u0930\u0940-\u092c\u093f\u0924\u093f\u0932\u093e\u0938\u0928-cat-cow\" class=\"wp-block-heading\"><strong>2. \u092e\u093e\u0930\u094d\u091c\u0930\u0940-\u092c\u093f\u0924\u093f\u0932\u093e\u0938\u0928 (Cat-Cow)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u0930\u0940\u0922\u093c \u0915\u0940 gentle mobility, \u0915\u0902\u0927\u0947 \u0914\u0930 \u0915\u092e\u0930 \u0915\u093e \u0922\u0940\u0932\u093e\u092a\u0928\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u0939\u093e\u0925-\u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u092c\u0932 \u0906\u090f\u0901 (\u0939\u0925\u0947\u0932\u093f\u092f\u093e\u0901 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947, \u0918\u0941\u091f\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947)\u0964 \u0938\u093e\u0901\u0938 \u092d\u0930\u0924\u0947 \u0939\u0941\u090f \u091b\u093e\u0924\u0940 \u0939\u0932\u094d\u0915\u0940 \u0906\u0917\u0947 \u0914\u0930 \u0938\u093f\u0930 \u0938\u0939\u091c \u0909\u0920\u093e\u090f\u0901, \u0938\u093e\u0901\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u092a\u0940\u0920 \u0915\u094b \u0927\u0940\u0930\u0947 \u0917\u094b\u0932 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 6-8 \u0927\u0940\u092e\u0940 \u092c\u093e\u0930, 1-2 \u0930\u093e\u0909\u0902\u0921\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u0932\u0902\u092c\u0940 \u0905\u0935\u0927\u093f \u0915\u0947 \u092c\u093e\u0926 \u0930\u0940\u0922\u093c \u0915\u094b \u091b\u094b\u091f\u0940-\u091b\u094b\u091f\u0940 \u0917\u0924\u093f \u0926\u0947\u0928\u0947 \u0915\u093e \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964 \u0917\u0924\u093f \u0938\u093e\u0901\u0938 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0930\u0939\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u0918\u0941\u091f\u0928\u0947 \u092f\u093e \u0915\u0932\u093e\u0908 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u0939\u094b \u0924\u094b \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947 \u092e\u094b\u091f\u093e \u0924\u094c\u0932\u093f\u092f\u093e \u0930\u0916\u0947\u0902, \u092f\u093e \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0915\u0930 \u092f\u0939\u0940 \u0917\u0924\u093f \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"3-\u0915\u0942\u0932\u094d\u0939\u094b\u0902-\u0915\u0940-gentle-\u0917\u0924\u093f-hip-mobility\" class=\"wp-block-heading\"><strong>3. \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 gentle \u0917\u0924\u093f (Hip Mobility)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 \u0905\u0915\u0921\u093c\u0928, \u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u0938\u0947 \u092a\u0948\u0926\u093e \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 \u091c\u0915\u0921\u093c\u0928\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> (\u0915) \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0915\u0921\u093c\u0915\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b\u0902, \u090f\u0915 \u092a\u0948\u0930 \u0938\u0947 \u0939\u0932\u094d\u0915\u093e \u0918\u0947\u0930\u093e \u092c\u0928\u093e\u090f\u0901\u0964 (\u0916) \u092f\u093e \u092a\u0940\u0920 \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f\u0915\u0930 \u090f\u0915 \u091f\u0916\u0928\u093e \u0926\u0942\u0938\u0930\u0947 \u0918\u0941\u091f\u0928\u0947 \u092a\u0930 \u0930\u0916\u0947\u0902 \u0914\u0930 \u090a\u092a\u0930 \u0935\u093e\u0932\u093e \u0918\u0941\u091f\u0928\u093e \u0939\u0932\u094d\u0915\u093e \u092c\u093e\u0939\u0930 \u091c\u093e\u0928\u0947 \u0926\u0947\u0902 (figure-4)\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> \u0918\u0947\u0930\u0947: \u0939\u0930 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 5-6 \u092c\u093e\u0930, \u0939\u0930 \u092a\u0948\u0930 \u0938\u0947\u0964 Figure-4: 20-30 \u0938\u0947\u0915\u0902\u0921, 2 \u092c\u093e\u0930\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u0915\u0942\u0932\u094d\u0939\u0947 \u091a\u0932\u0928\u0947, \u0909\u0920\u0928\u0947 \u0914\u0930 \u0938\u0940\u0922\u093c\u0940 \u091a\u0922\u093c\u0928\u0947 \u092e\u0947\u0902 \u0915\u0947\u0902\u0926\u094d\u0930\u0940\u092f \u092d\u0942\u092e\u093f\u0915\u093e \u0928\u093f\u092d\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0901 \u0917\u0924\u093f \u0938\u0941\u0927\u0930\u0928\u0947 \u0938\u0947 \u0915\u092e\u0930 \u092a\u0930 \u0905\u0928\u093e\u0935\u0936\u094d\u092f\u0915 \u092d\u093e\u0930 \u0915\u092e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0939\u093e\u0932\u093e\u0901\u0915\u093f \u092f\u0939 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u0915\u0942\u0932\u094d\u0939\u0947 \u092f\u093e \u0918\u0941\u091f\u0928\u0947 \u0915\u093e replacement, \u0939\u093e\u0932 \u0915\u0940 \u091a\u094b\u091f \u092f\u093e \u0938\u0930\u094d\u091c\u0930\u0940 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e physiotherapist \u0938\u0947 \u0917\u0924\u093f \u0915\u0940 \u0938\u0940\u092e\u093e \u092a\u0942\u091b\u0915\u0930 \u0939\u0940 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"4-\u0915\u0941\u0930\u094d\u0938\u0940-\u0915\u0947-\u0938\u0939\u093e\u0930\u0947-\u0938\u0902\u0924\u0941\u0932\u0928-\u0905\u092d\u094d\u092f\u093e\u0938-chair-supported-balance\" class=\"wp-block-heading\"><strong>4. \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0938\u0902\u0924\u0941\u0932\u0928 \u0905\u092d\u094d\u092f\u093e\u0938 (Chair-Supported Balance)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> Balance \u0914\u0930 \u091f\u0916\u0928\u0947-\u092a\u0948\u0930 \u0915\u0940 \u0938\u094d\u0925\u093f\u0930\u0924\u093e\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0940 \u092a\u0940\u0920 \u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u092a\u0915\u0921\u093c\u0947\u0902\u0964 \u0935\u091c\u0928 \u0927\u0940\u0930\u0947 \u0938\u0947 \u090f\u0915 \u092a\u0948\u0930 \u092a\u0930 \u0932\u093e\u090f\u0901, \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u0915\u0940 \u090f\u0921\u093c\u0940 \u091c\u092e\u0940\u0928 \u0938\u0947 \u0939\u0932\u094d\u0915\u0940 \u0909\u0920\u093e\u090f\u0901\u0964 \u0938\u093e\u092e\u0928\u0947 \u0915\u093f\u0938\u0940 \u0938\u094d\u0925\u093f\u0930 \u092c\u093f\u0902\u0926\u0941 \u092a\u0930 \u0928\u091c\u0930 \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 10-20 \u0938\u0947\u0915\u0902\u0921 \u092a\u094d\u0930\u0924\u093f \u092a\u0948\u0930, 2 \u092c\u093e\u0930\u0964 \u0906\u0938\u093e\u0928 \u0932\u0917\u0928\u0947 \u0932\u0917\u0947 \u0924\u094b \u0939\u093e\u0925\u094b\u0902 \u0915\u0940 \u092a\u0915\u0921\u093c \u0939\u0932\u094d\u0915\u0940 \u0915\u0930\u0947\u0902 (\u090f\u0915 \u0939\u093e\u0925, \u092b\u093f\u0930 \u0909\u0901\u0917\u0932\u093f\u092f\u093e\u0901)\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u0905\u0938\u0932 \u091c\u093f\u0902\u0926\u0917\u0940 \u092e\u0947\u0902 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u093e \u0916\u094b\u0928\u093e \u0905\u0915\u094d\u0938\u0930 \u091a\u0932\u0924\u0947 \u0938\u092e\u092f \u092f\u093e \u092e\u0941\u0921\u093c\u0924\u0947 \u0938\u092e\u092f \u0939\u094b\u0924\u093e \u0939\u0948, \u0928 \u0915\u093f \u0938\u094d\u0925\u093f\u0930 \u0916\u0921\u093c\u0947 \u0930\u0939\u0924\u0947 \u0938\u092e\u092f\u0964 \u0938\u0939\u093e\u0930\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0932\u094d\u0915\u0947 \u0935\u091c\u0928-\u092c\u0926\u0932\u093e\u0935 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u092a\u0939\u0932\u093e \u0915\u0926\u092e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u091a\u0915\u094d\u0915\u0930, vertigo \u092f\u093e \u0926\u0935\u093e\u0913\u0902 \u0938\u0947 \u091a\u0915\u094d\u0915\u0930 \u0915\u0940 \u092a\u094d\u0930\u0935\u0943\u0924\u094d\u0924\u093f \u0939\u094b \u0924\u094b \u0915\u093f\u0938\u0940 \u0915\u0940 \u092e\u094c\u091c\u0942\u0926\u0917\u0940 \u092e\u0947\u0902 \u0915\u0930\u0947\u0902\u0964 \u0915\u0941\u0930\u094d\u0938\u0940 \u092b\u093f\u0938\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u0928 \u0939\u094b, \u0915\u094b\u0908 \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0938\u0939\u093e\u0930\u093e (\u091c\u0948\u0938\u0947 \u0930\u0938\u094b\u0908 \u0915\u093e \u0915\u093e\u0909\u0902\u091f\u0930) \u092c\u0947\u0939\u0924\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<h3 id=\"5-\u0935\u0943\u0915\u094d\u0937\u093e\u0938\u0928-\u0915\u093e-modified-\u0930\u0942\u092a-tree-pose\" class=\"wp-block-heading\"><strong>5. \u0935\u0943\u0915\u094d\u0937\u093e\u0938\u0928 \u0915\u093e modified \u0930\u0942\u092a (Tree Pose)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u090f\u0915 \u092a\u0948\u0930 \u092a\u0930 \u0938\u0902\u0924\u0941\u0932\u0928, \u092a\u0948\u0930 \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u0947 \u0915\u0940 \u0924\u093e\u0915\u0924\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u0926\u0940\u0935\u093e\u0930 \u092f\u093e \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u092a\u093e\u0938 \u0916\u0921\u093c\u0947 \u0939\u094b\u0915\u0930 \u0935\u091c\u0928 \u090f\u0915 \u092a\u0948\u0930 \u092a\u0930 \u0932\u0947\u0902\u0964 \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u0915\u093e \u092a\u0902\u091c\u093e \u091c\u092e\u0940\u0928 \u092a\u0930 \u0930\u0916\u0947 \u0939\u0941\u090f \u090f\u0921\u093c\u0940 \u0915\u094b \u091f\u0916\u0928\u0947 \u0915\u0947 \u092a\u093e\u0938 \u091f\u093f\u0915\u093e\u090f\u0901\u0964 \u0915\u0941\u091b \u0926\u093f\u0928 \u092c\u093e\u0926 \u092a\u0902\u091c\u093e \u092a\u093f\u0902\u0921\u0932\u0940 \u0915\u0947 \u0905\u0902\u0926\u0930\u0942\u0928\u0940 \u0939\u093f\u0938\u094d\u0938\u0947 \u092a\u0930 \u0930\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0918\u0941\u091f\u0928\u0947 \u0915\u0947 \u091c\u094b\u0921\u093c \u092a\u0930 \u0915\u092d\u0940 \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 15-20 \u0938\u0947\u0915\u0902\u0921 \u092a\u094d\u0930\u0924\u093f \u092a\u0948\u0930, 2 \u092c\u093e\u0930\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0902\u0924\u0941\u0932\u0928 \u0914\u0930 \u092e\u0928 \u0915\u0940 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e, \u0926\u094b\u0928\u094b\u0902 \u091a\u0941\u0928\u094c\u0924\u0940 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 SAGE trial (\u0906\u0917\u0947 \u0926\u0947\u0916\u0947\u0902) \u092f\u093e\u0926 \u0926\u093f\u0932\u093e\u0924\u093e \u0939\u0948 \u0915\u093f \u0938\u093f\u0930\u094d\u092b \u0915\u094b\u0908 \u092e\u0941\u0926\u094d\u0930\u093e \u091f\u093f\u0915\u093e \u0932\u0947\u0928\u093e \u0930\u094b\u091c\u092e\u0930\u094d\u0930\u093e \u0915\u0940 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u0940 \u0917\u093e\u0930\u0902\u091f\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u0939\u092e\u0947\u0936\u093e \u0938\u0939\u093e\u0930\u0947 \u0915\u0947 \u092a\u093e\u0938 \u0930\u0916\u0947\u0902\u0964 \u0918\u0941\u091f\u0928\u0947 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u092e\u0947\u0902 \u092a\u0902\u091c\u093e \u0918\u0941\u091f\u0928\u0947 \u0915\u0947 \u091c\u094b\u0921\u093c \u092a\u0930 \u0928 \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"6-\u0915\u0941\u0930\u094d\u0938\u0940-\u0915\u0947-\u0938\u0939\u093e\u0930\u0947-\u0909\u0924\u094d\u0915\u091f\u093e\u0938\u0928-chair-squat\" class=\"wp-block-heading\"><strong>6. \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0909\u0924\u094d\u0915\u091f\u093e\u0938\u0928 (Chair Squat)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> Functional strength, \u092f\u093e\u0928\u0940 \u0909\u0920\u0928\u0947-\u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u0924\u093e\u0915\u0924\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u092a\u0940\u0920 \u0915\u0930\u0915\u0947 \u0916\u0921\u093c\u0947 \u0939\u094b\u0902, \u092a\u0948\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u092a\u0930\u0964 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u092a\u0940\u091b\u0947 \u092d\u0947\u091c\u0924\u0947 \u0939\u0941\u090f \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0940 \u0913\u0930 \u091d\u0941\u0915\u0947\u0902, \u0939\u0932\u094d\u0915\u093e \u091b\u0942\u0915\u0930 \u092c\u093f\u0928\u093e \u092c\u0948\u0920\u0947 \u0909\u0920 \u091c\u093e\u090f\u0901\u0964 \u0918\u0941\u091f\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0901\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u0940 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 \u0930\u0939\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 6-8 \u092c\u093e\u0930, 1-2 \u0938\u0947\u091f\u0964 \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a 30 \u0938\u0947\u0915\u0902\u0921 \u0906\u0930\u093e\u092e\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u0915\u0941\u0930\u094d\u0938\u0940 \u0938\u0947 \u0909\u0920\u0928\u093e \u0910\u0938\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0915\u0940 \u0939\u0930 \u0926\u093f\u0928 \u091c\u0930\u0942\u0930\u0924 \u092a\u0921\u093c\u0924\u0940 \u0939\u0948\u0964 \u092a\u0948\u0930\u094b\u0902 \u0914\u0930 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0901 \u0907\u0938\u0940 \u092e\u0947\u0902 \u0932\u0917\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u0918\u0941\u091f\u0928\u0947 \u092e\u0947\u0902 \u0924\u0947\u091c \u0926\u0930\u094d\u0926 \u0939\u094b \u0924\u094b \u090a\u0901\u091a\u0940 \u0938\u0940\u091f \u0932\u0947\u0902 \u092f\u093e \u0917\u0939\u0930\u093e\u0908 \u0915\u092e \u0930\u0916\u0947\u0902\u0964 \u0938\u093e\u0901\u0938 \u0930\u094b\u0915\u0947\u0902 \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<h3 id=\"7-\u0938\u0947\u0924\u0941\u092c\u0902\u0927\u093e\u0938\u0928-\u0915\u093e-suitable-\u0930\u0942\u092a-bridge-pose\" class=\"wp-block-heading\"><strong>7. \u0938\u0947\u0924\u0941\u092c\u0902\u0927\u093e\u0938\u0928 \u0915\u093e suitable \u0930\u0942\u092a (Bridge Pose)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u092a\u0940\u0920 \u0915\u0940 \u092a\u0940\u091b\u0947 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0915\u094b\u0930 \u0915\u0940 \u0938\u094d\u0925\u093f\u0930\u0924\u093e\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u092a\u0940\u0920 \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f\u0947\u0902, \u0918\u0941\u091f\u0928\u0947 \u092e\u094b\u0921\u093c\u0947\u0902, \u0924\u0932\u0935\u0947 \u091c\u092e\u0940\u0928 \u092a\u0930, \u092c\u093e\u0901\u0939\u0947\u0902 \u092c\u0917\u0932 \u092e\u0947\u0902\u0964 \u0938\u093e\u0901\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0915\u0942\u0932\u094d\u0939\u0947 \u0909\u0924\u0928\u093e \u0909\u0920\u093e\u090f\u0901 \u091c\u093f\u0924\u0928\u093e \u0915\u092e\u0930 \u092e\u0947\u0902 \u0906\u0930\u093e\u092e \u0930\u0939\u0947\u0964 3-5 \u0938\u0947\u0915\u0902\u0921 \u0930\u0941\u0915\u0947\u0902 \u0914\u0930 \u0927\u0940\u0930\u0947 \u0928\u0940\u091a\u0947 \u0906\u090f\u0901\u0964 \u0938\u093f\u0930 \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902, \u0917\u0930\u094d\u0926\u0928 \u0915\u094b \u0907\u0927\u0930-\u0909\u0927\u0930 \u0928 \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 6-8 \u092c\u093e\u0930, 1-2 \u0938\u0947\u091f\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u0905\u0935\u0938\u094d\u0925\u093e \u092e\u0947\u0902 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 \u092a\u093f\u091b\u0932\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0909\u0928\u094d\u0939\u0947\u0902 \u091c\u0917\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u0917\u0930\u094d\u0926\u0928 \u092f\u093e \u0915\u0902\u0927\u0947 \u0915\u0940 \u0924\u0915\u0932\u0940\u092b, \u0939\u093e\u0932 \u0915\u0940 \u092a\u0940\u0920 \u0915\u0940 \u0938\u0930\u094d\u091c\u0930\u0940 \u092f\u093e \u0915\u092e\u0930 \u092e\u0947\u0902 \u0924\u0947\u091c \u0926\u0930\u094d\u0926 \u0939\u094b \u0924\u094b \u092a\u0939\u0932\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964 \u0915\u092e\u0930 \u0915\u094b \u091c\u094d\u092f\u093e\u0926\u093e \u090a\u0901\u091a\u093e \u0909\u091b\u093e\u0932\u0928\u093e \u091c\u0930\u0942\u0930\u0940 \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<h3 id=\"8-\u092d\u0941\u091c\u0902\u0917\u093e\u0938\u0928-\u0915\u093e-gentle-\u0930\u0942\u092a-low-cobra\" class=\"wp-block-heading\"><strong>8. \u092d\u0941\u091c\u0902\u0917\u093e\u0938\u0928 \u0915\u093e gentle \u0930\u0942\u092a (Low Cobra)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> Posture, \u091b\u093e\u0924\u0940 \u0914\u0930 \u090a\u092a\u0930\u0940 \u092a\u0940\u0920 \u0915\u093e \u0916\u0941\u0932\u0928\u093e\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u092a\u0947\u091f \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f\u0915\u0930 \u0915\u094b\u0939\u0928\u093f\u092f\u093e\u0901 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0930\u0916\u0947\u0902\u0964 \u0938\u093e\u0901\u0938 \u092d\u0930\u0924\u0947 \u0939\u0941\u090f \u091b\u093e\u0924\u0940 \u0939\u0932\u094d\u0915\u0940 \u0909\u0920\u093e\u090f\u0901, \u0928\u093e\u092d\u093f \u091c\u092e\u0940\u0928 \u092a\u0930 \u0930\u0939\u0947, \u0917\u0930\u094d\u0926\u0928 \u0932\u0902\u092c\u0940 \u0914\u0930 \u0938\u0939\u091c\u0964 \u0938\u093e\u0901\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0928\u0940\u091a\u0947 \u0906\u090f\u0901\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 3-5 \u0938\u093e\u0901\u0938\u0947\u0902, 3-4 \u092c\u093e\u0930\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u0906\u0917\u0947 \u091d\u0941\u0915\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0940 \u0906\u0926\u0924 \u0915\u0947 \u0909\u0932\u091f \u0926\u093f\u0936\u093e \u092e\u0947\u0902 \u092f\u0939 \u0939\u0932\u094d\u0915\u0940 \u0917\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u090a\u0901\u091a\u093e \u0909\u0920\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e, \u0939\u0930\u094d\u0928\u093f\u092f\u093e, \u0939\u093e\u0932 \u0915\u0940 \u092a\u0947\u091f \u092f\u093e \u092a\u0940\u0920 \u0915\u0940 \u0938\u0930\u094d\u091c\u0930\u0940, \u0914\u0930 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u091c\u093f\u0928\u0915\u093e \u0915\u092e\u0930 \u0915\u093e \u0926\u0930\u094d\u0926 \u092a\u0940\u091b\u0947 \u091d\u0941\u0915\u0928\u0947 \u0938\u0947 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u0907\u0938\u0947 \u0928 \u0915\u0930\u0947\u0902 \u092f\u093e \u092a\u0939\u0932\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"9-\u0905\u0927\u094b\u092e\u0941\u0916-\u0936\u094d\u0935\u093e\u0928\u093e\u0938\u0928-\u0915\u093e-modified-\u0930\u0942\u092a-wall-counter-downward-dog\" class=\"wp-block-heading\"><strong>9. \u0905\u0927\u094b\u092e\u0941\u0916 \u0936\u094d\u0935\u093e\u0928\u093e\u0938\u0928 \u0915\u093e modified \u0930\u0942\u092a (Wall\/Counter Downward Dog)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u0915\u0902\u0927\u0947 \u0914\u0930 \u092a\u093f\u091b\u0932\u0940 \u091f\u093e\u0901\u0917\u094b\u0902 \u0915\u0940 gentle \u092e\u094b\u092c\u093f\u0932\u093f\u091f\u0940\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u0926\u0940\u0935\u093e\u0930 \u092f\u093e \u092e\u091c\u092c\u0942\u0924 \u092e\u0947\u091c \u092a\u0930 \u0939\u0925\u0947\u0932\u093f\u092f\u093e\u0901 \u0930\u0916\u0947\u0902, \u092a\u0940\u091b\u0947 \u0939\u091f\u0915\u0930 \u0936\u0930\u0940\u0930 \u0915\u094b \u0909\u0932\u094d\u091f\u0947 \"L\" \u091c\u0948\u0938\u093e \u092c\u0928\u093e\u090f\u0901\u0964 \u0930\u0940\u0922\u093c \u0932\u0902\u092c\u0940, \u0918\u0941\u091f\u0928\u0947 \u091a\u093e\u0939\u0947\u0902 \u0924\u094b \u0925\u094b\u0921\u093c\u0947 \u092e\u0941\u0921\u093c\u0947\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 5 \u0938\u093e\u0901\u0938\u0947\u0902, 2-3 \u092c\u093e\u0930\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u092a\u0942\u0930\u093e \u092b\u0930\u094d\u0936 \u0935\u093e\u0932\u093e downward dog \u0915\u0932\u093e\u0908, \u0915\u0902\u0927\u0947 \u0914\u0930 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u092a\u0930 \u091c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u0901\u0917 \u0921\u093e\u0932\u0924\u093e \u0939\u0948\u0964 \u0926\u0940\u0935\u093e\u0930 \u092a\u0930 \u092f\u0939\u0940 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u092e \u092c\u094b\u091d \u0915\u0947 \u0938\u093e\u0925 \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u0905\u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930, \u0915\u0902\u0927\u0947-\u0915\u0932\u093e\u0908 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e, glaucoma \u092f\u093e \u091a\u0915\u094d\u0915\u0930 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0938\u093f\u0930 \u0928\u0940\u091a\u0947 \u0935\u093e\u0932\u0947 \u0930\u0942\u092a \u0938\u0947 \u092c\u091a\u0947\u0902 \u0914\u0930 \u092a\u0939\u0932\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"10-\u0924\u094d\u0930\u093f\u0915\u094b\u0923\u093e\u0938\u0928-\u0915\u093e-supported-\u0930\u0942\u092a-trikonasana\" class=\"wp-block-heading\"><strong>10. \u0924\u094d\u0930\u093f\u0915\u094b\u0923\u093e\u0938\u0928 \u0915\u093e supported \u0930\u0942\u092a (Trikonasana)<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u0936\u0930\u0940\u0930 \u0915\u0947 \u092c\u0917\u0932 \u0915\u0940 \u0917\u0924\u093f, \u0915\u0942\u0932\u094d\u0939\u0947 \u0914\u0930 \u092a\u0948\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0938\u0902\u0924\u0941\u0932\u0928\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u092a\u0948\u0930 \u091a\u094c\u0921\u093c\u0947 \u0930\u0916\u0947\u0902, \u0926\u093e\u092f\u093e\u0901 \u092a\u0902\u091c\u093e \u092c\u093e\u0939\u0930\u0964 \u0915\u0942\u0932\u094d\u0939\u0947 \u0938\u0947 \u091d\u0941\u0915\u0924\u0947 \u0939\u0941\u090f \u0926\u093e\u092f\u093e\u0901 \u0939\u093e\u0925 \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0940 \u0938\u0940\u091f \u092f\u093e \u091c\u093e\u0901\u0918 \u092a\u0930 \u0930\u0916\u0947\u0902, \u092c\u093e\u092f\u0940\u0902 \u092c\u093e\u0901\u0939 \u090a\u092a\u0930\u0964 \u091b\u093e\u0924\u0940 \u0915\u094b \u0916\u094b\u0932\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902, \u092a\u0930 \u092c\u0917\u0932 \u092e\u0947\u0902 \u091d\u0941\u0915\u093e\u0935 \u091c\u092c\u0930\u0926\u0938\u094d\u0924\u0940 \u0928 \u092c\u0922\u093c\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930\/\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930:<\/strong> 3-5 \u0938\u093e\u0901\u0938\u0947\u0902 \u092a\u094d\u0930\u0924\u093f \u0913\u0930, 2 \u092c\u093e\u0930\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>40+ \u092e\u0947\u0902 \u0915\u094d\u092f\u094b\u0902 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948:<\/strong> \u092f\u0939 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0917\u0924\u093f \u0926\u094b\u0928\u094b\u0902 \u092a\u0930 \u090f\u0915 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0938\u0939\u093e\u0930\u0947 \u0915\u0947 \u0938\u093e\u0925 \u092f\u0939 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0930\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u091a\u0915\u094d\u0915\u0930, sciatica, \u0915\u092e\u0930 \u092f\u093e \u0915\u0942\u0932\u094d\u0939\u0947 \u0915\u0947 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u092a\u0939\u0932\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964 \u0917\u0939\u0930\u093e\u0908 \u0915\u0940 \u091c\u0917\u0939 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0915\u094b \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0926\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"\u092c\u094b\u0928\u0938-\u092c\u0948\u0920\u0915\u0930-\u0927\u0940\u092e\u0940-\u0938\u093e\u0901\u0938-\u0914\u0930-\u0936\u0935\u093e\u0938\u0928\" class=\"wp-block-heading\"><strong>\u092c\u094b\u0928\u0938: \u092c\u0948\u0920\u0915\u0930 \u0927\u0940\u092e\u0940 \u0938\u093e\u0901\u0938 \u0914\u0930 \u0936\u0935\u093e\u0938\u0928<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0938 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f:<\/strong> Recovery, \u0935\u093f\u0936\u094d\u0930\u093e\u092e, \u0938\u093e\u0901\u0938 \u0915\u0940 \u091c\u093e\u0917\u0930\u0942\u0915\u0924\u093e\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong> \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092f\u093e \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092c\u0948\u0920\u0915 \u092e\u0947\u0902 \u0928\u093e\u0915 \u0938\u0947 \u0927\u0940\u0930\u0947 \u0938\u093e\u0901\u0938 \u0932\u0947\u0902, \u0938\u093e\u0901\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0938\u092e\u092f \u0925\u094b\u0921\u093c\u093e \u0932\u0902\u092c\u093e \u0930\u0916\u0947\u0902\u0964 \u0909\u0938\u0915\u0947 \u092c\u093e\u0926 \u092a\u0940\u0920 \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f\u0915\u0930 2 \u092e\u093f\u0928\u091f \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0922\u0940\u0932\u093e \u091b\u094b\u0921\u093c\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930:<\/strong> 2-5 \u092e\u093f\u0928\u091f\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u093e\u0935\u0927\u093e\u0928\u0940:<\/strong> \u0938\u093e\u0901\u0938 \u0930\u094b\u0915\u0928\u093e (\u0915\u0941\u0902\u092d\u0915) \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 \u0928 \u0915\u0930\u0947\u0902\u0964 COPD, \u0939\u0943\u0926\u092f \u0930\u094b\u0917 \u092f\u093e \u091a\u093f\u0902\u0924\u093e \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0924\u0915\u0932\u0940\u092b \u092e\u0947\u0902 \u092a\u0939\u0932\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<div style=\"background:#f0fff4;border-left:5px solid #198754;padding:14px 18px;margin:22px 0;border-radius:8px;box-shadow:0 4px 12px rgba(25,135,84,0.15);\">\n  <a href=\"https:\/\/satvikvedahub.com\/en\/morning-yoga-routine-for-beginners-at-home\/\" style=\"color:#198754;font-weight:700;text-decoration:underline;\">\n    Beginners \u0915\u0947 \u0932\u093f\u090f Morning Yoga Routine \u0915\u0940 \u092a\u0942\u0930\u0940 \u0917\u093e\u0907\u0921 \u092f\u0939\u093e\u0901 \u092a\u0922\u093c\u0947\u0902 \u2192\n  <\/a>\n<\/div>\n\n\n\n<h2 id=\"40-\u0915\u0947-\u092c\u093e\u0926-beginner-\u0915\u0947-\u0932\u093f\u090f-15-20-\u092e\u093f\u0928\u091f-\u0915\u093e-yoga-routine\" class=\"wp-block-heading\"><strong>40 \u0915\u0947 \u092c\u093e\u0926 Beginner \u0915\u0947 \u0932\u093f\u090f 15-20 \u092e\u093f\u0928\u091f \u0915\u093e Yoga Routine<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0928\u0940\u091a\u0947 \u0915\u0940 routine \"\u092a\u0939\u0932\u0947 \u0917\u0924\u093f, \u092b\u093f\u0930 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u0928, \u092b\u093f\u0930 \u0935\u093f\u0936\u094d\u0930\u093e\u092e\" \u0915\u0947 \u0915\u094d\u0930\u092e \u092a\u0930 \u092c\u0928\u0940 \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u0941\u091d\u093e\u0935 \u0939\u0948, \u0939\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0928\u0939\u0940\u0902 \u092d\u0940 \u0939\u094b \u0938\u0915\u0924\u093e\u0964<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0915\u094d\u0930\u092e<\/th><th>\u0905\u092d\u094d\u092f\u093e\u0938<\/th><th>\u0938\u092e\u092f<\/th><th>\u0926\u094b\u0939\u0930\u093e\u0935<\/th><th>\u0906\u0930\u093e\u092e<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Warm-up: \u091c\u0917\u0939 \u092a\u0930 \u0927\u0940\u092e\u0940 \u091a\u0939\u0932\u0915\u0926\u092e\u0940, \u0915\u0902\u0927\u0947 \u0915\u0947 \u0918\u0947\u0930\u0947, \u0915\u0932\u093e\u0908-\u091f\u0916\u0928\u0947 \u0918\u0941\u092e\u093e\u0928\u093e<\/td><td>3 \u092e\u093f\u0928\u091f<\/td><td>\u0932\u0917\u093e\u0924\u093e\u0930<\/td><td>\u091c\u0930\u0942\u0930\u0924 \u0915\u0947 \u0939\u093f\u0938\u093e\u092c \u0938\u0947<\/td><\/tr><tr><td>2<\/td><td>Cat-Cow<\/td><td>1.5 \u092e\u093f\u0928\u091f<\/td><td>6-8 \u092c\u093e\u0930<\/td><td>20 \u0938\u0947\u0915\u0902\u0921<\/td><\/tr><tr><td>3<\/td><td>\u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0940 gentle \u0917\u0924\u093f<\/td><td>2 \u092e\u093f\u0928\u091f<\/td><td>\u0939\u0930 \u0926\u093f\u0936\u093e \u092e\u0947\u0902 5-6 \u092c\u093e\u0930 \/ figure-4 20-30 \u0938\u0947\u0915\u0902\u0921<\/td><td>20 \u0938\u0947\u0915\u0902\u0921<\/td><\/tr><tr><td>4<\/td><td>\u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u092c\u093e\u0901\u0939 \u090a\u092a\u0930 \u0909\u0920\u093e\u0928\u093e (\u0915\u0902\u0927\u0947 \u0915\u0940 \u0917\u0924\u093f)<\/td><td>1.5 \u092e\u093f\u0928\u091f<\/td><td>8 \u092c\u093e\u0930<\/td><td>20 \u0938\u0947\u0915\u0902\u0921<\/td><\/tr><tr><td>5<\/td><td>\u0924\u093e\u0921\u093c\u093e\u0938\u0928<\/td><td>1 \u092e\u093f\u0928\u091f<\/td><td>5 \u0938\u093e\u0901\u0938\u0947\u0902<\/td><td>15 \u0938\u0947\u0915\u0902\u0921<\/td><\/tr><tr><td>6<\/td><td>\u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0938\u0902\u0924\u0941\u0932\u0928 \/ modified \u0935\u0943\u0915\u094d\u0937\u093e\u0938\u0928<\/td><td>2.5 \u092e\u093f\u0928\u091f<\/td><td>15-20 \u0938\u0947\u0915\u0902\u0921 x 2 \u092a\u094d\u0930\u0924\u093f \u092a\u0948\u0930<\/td><td>20 \u0938\u0947\u0915\u0902\u0921<\/td><\/tr><tr><td>7<\/td><td>\u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0909\u0924\u094d\u0915\u091f\u093e\u0938\u0928<\/td><td>1.5 \u092e\u093f\u0928\u091f<\/td><td>6-8 \u092c\u093e\u0930<\/td><td>30 \u0938\u0947\u0915\u0902\u0921<\/td><\/tr><tr><td>8<\/td><td>\u0938\u0947\u0924\u0941\u092c\u0902\u0927\u093e\u0938\u0928<\/td><td>2 \u092e\u093f\u0928\u091f<\/td><td>6-8 \u092c\u093e\u0930<\/td><td>30 \u0938\u0947\u0915\u0902\u0921<\/td><\/tr><tr><td>9<\/td><td>\u092c\u0948\u0920\u0915\u0930 \u0927\u0940\u092e\u0940 \u0938\u093e\u0901\u0938<\/td><td>2 \u092e\u093f\u0928\u091f<\/td><td>\u0938\u0939\u091c \u0938\u093e\u0901\u0938<\/td><td>-<\/td><\/tr><tr><td>10<\/td><td>\u0936\u0935\u093e\u0938\u0928<\/td><td>2 \u092e\u093f\u0928\u091f<\/td><td>-<\/td><td>-<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0941\u0932:<\/strong> \u0932\u0917\u092d\u0917 19 \u092e\u093f\u0928\u091f\u0964 \u0906\u0930\u093e\u092e \u0915\u0947 \u0905\u0902\u0924\u0930\u093e\u0932 \u0907\u0938\u0940 \u0938\u092e\u092f \u092e\u0947\u0902 \u0917\u093f\u0928\u0947 \u0917\u090f \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092a\u0939\u0932\u0947 \u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u0938\u0939\u093e\u0930\u093e \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0915\u092e \u0915\u0930\u0947\u0902, \u0938\u0947\u091f \u092c\u0922\u093c\u093e\u090f\u0901, \u0914\u0930 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u090f\u0915-\u0926\u094b \u0926\u093f\u0928 \u092d\u0941\u091c\u0902\u0917\u093e\u0938\u0928, \u0926\u0940\u0935\u093e\u0930 \u0935\u093e\u0932\u093e downward dog \u092f\u093e supported \u0924\u094d\u0930\u093f\u0915\u094b\u0923\u093e\u0938\u0928 \u091c\u094b\u0921\u093c\u0947\u0902\u0964 \u090f\u0915 \u0939\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u094b \u092c\u0939\u0941\u0924 \u0926\u0947\u0930 \u092a\u0915\u0921\u093c\u0928\u0947 \u0915\u0940 \u091c\u0917\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u092c\u0940\u091a \u0917\u0924\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0926\u0932\u0928\u0947 \u0935\u093e\u0932\u093e \u0924\u0930\u0940\u0915\u093e \u0930\u094b\u091c\u092e\u0930\u094d\u0930\u093e \u0915\u0940 \u091c\u094d\u092f\u093e\u0926\u093e \u0928\u0915\u0932 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0935\u093f\u091a\u093e\u0930 SAGE trial \u0915\u0947 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0915\u0940 \u0924\u0930\u092b \u0938\u0947 \u090f\u0915 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0935\u094d\u092f\u093e\u0916\u094d\u092f\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u093e\u092e\u0928\u0947 \u0906\u092f\u093e \u0939\u0948, \u0938\u094d\u0925\u093e\u092a\u093f\u0924 \u0924\u0925\u094d\u092f \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Beginner \u0915\u0947 \u0932\u093f\u090f:<\/strong> \u092a\u0939\u0932\u0947 1-2 \u0939\u092b\u094d\u0924\u0947 \u0938\u093f\u0930\u094d\u092b \u0915\u0941\u0930\u094d\u0938\u0940 \u0935\u093e\u0932\u0947 \u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0938\u0924\u094d\u0930 10-12 \u092e\u093f\u0928\u091f \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<h2 id=\"\u0905\u0917\u0930-\u0936\u0930\u0940\u0930-stiff-\u0930\u0939\u0924\u093e-\u0939\u0948-\u0924\u094b-\u0915\u094c\u0928-\u0938\u093e-approach-\u0930\u0916\u0947\u0902\" class=\"wp-block-heading\"><strong>\u0905\u0917\u0930 \u0936\u0930\u0940\u0930 stiff \u0930\u0939\u0924\u093e \u0939\u0948 \u0924\u094b \u0915\u094c\u0928 \u0938\u093e approach \u0930\u0916\u0947\u0902?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u0940\u0927\u093e \u0909\u0924\u094d\u0924\u0930:<\/strong> \u0905\u0915\u0921\u093c\u0928 \u092e\u0947\u0902 stretching \u0915\u094b \u091c\u094b\u0930 \u0938\u0947 \u0916\u0940\u0902\u091a\u0928\u0947 \u0915\u0940 \u091c\u0917\u0939 \u092a\u0939\u0932\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0917\u0930\u094d\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0917\u0924\u093f \u0915\u0940 \u0938\u0940\u092e\u093e \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092c\u0922\u093c\u093e\u090f\u0901\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u091c\u092c\u0930\u0926\u0938\u094d\u0924\u0940 \u0915\u094d\u092f\u094b\u0902 \u0928\u0939\u0940\u0902:<\/strong> \u0920\u0902\u0921\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u091a\u093e\u0928\u0915 \u0917\u0939\u0930\u0947 \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u0947\u0902 \u0921\u093e\u0932\u0928\u0947 \u0938\u0947 \u0905\u0938\u0941\u0935\u093f\u0927\u093e \u092f\u093e \u091a\u094b\u091f \u0915\u093e \u091c\u094b\u0916\u093f\u092e \u092c\u0922\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0916\u093f\u0902\u091a\u093e\u0935 \u0914\u0930 \u0926\u0930\u094d\u0926 \u0915\u093e \u092b\u0930\u094d\u0915:<\/strong> \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0915\u0947 \u092c\u0940\u091a \u092b\u0948\u0932\u093e\u0935 \u091c\u0948\u0938\u093e \u0914\u0930 \u0938\u0939\u0928\u0947 \u092f\u094b\u0917\u094d\u092f \u0932\u0917\u0924\u093e \u0939\u0948, \u0938\u093e\u0901\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0922\u0940\u0932\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0924\u0947\u091c, \u091a\u0941\u092d\u0928\u0947 \u0935\u093e\u0932\u093e, \u091c\u094b\u0921\u093c \u092a\u0930 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924, \u0938\u0941\u0928\u094d\u0928\u092a\u0928 \u092f\u093e \u091d\u0928\u091d\u0928\u093e\u0939\u091f \u0935\u093e\u0932\u093e \u0926\u0930\u094d\u0926 \u0930\u0941\u0915\u0928\u0947 \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>Warm-up \u0915\u094d\u092f\u094b\u0902:<\/strong> 3-5 \u092e\u093f\u0928\u091f \u0915\u0940 \u0939\u0932\u094d\u0915\u0940 \u0917\u0924\u093f (\u091a\u0939\u0932\u0915\u0926\u092e\u0940, \u091c\u094b\u0921\u093c \u0918\u0941\u092e\u093e\u0928\u093e) \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092a\u094d\u0930\u0917\u0924\u093f:<\/strong> \u090f\u0915 \u0939\u092b\u094d\u0924\u0947 \u092e\u0947\u0902 \u091c\u094b \u0917\u0939\u0930\u093e\u0908 \u092e\u093f\u0932\u0940, \u0909\u0938\u0947 \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0926\u094b\u0939\u0930\u093e\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902\u0964 \u0917\u0924\u093f \u0915\u0940 \u0938\u0940\u092e\u093e \u0905\u0915\u094d\u0938\u0930 \u0939\u092b\u094d\u0924\u094b\u0902 \u092e\u0947\u0902 \u0927\u0940\u0930\u0947 \u092c\u0926\u0932\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<div style=\"background:#f0fff4;border-left:5px solid #198754;padding:14px 18px;margin:22px 0;border-radius:8px;box-shadow:0 4px 12px rgba(25,135,84,0.15);\">\n  <a href=\"https:\/\/satvikvedahub.com\/en\/easy-stretches-for-people-who-sit-all-day\/\" style=\"color:#198754;font-weight:700;text-decoration:underline;\">\n    \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u0940 Stiffness \u0915\u0947 \u0932\u093f\u090f \u092f\u0947 \u0906\u0938\u093e\u0928 Stretches \u0926\u0947\u0916\u0947\u0902 \u2192\n  <\/a>\n<\/div>\n\n\n\n<h2 id=\"40-\u0909\u092e\u094d\u0930-\u092e\u0947\u0902-yoga-\u0915\u0930\u0924\u0947-\u0938\u092e\u092f-\u0915\u094c\u0928-\u0938\u0940-\u0917\u0932\u0924\u093f\u092f\u093e\u0901-\u0928\u0939\u0940\u0902-\u0915\u0930\u0928\u0940-\u091a\u093e\u0939\u093f\u090f\" class=\"wp-block-heading\"><strong>40+ \u0909\u092e\u094d\u0930 \u092e\u0947\u0902 Yoga \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u094c\u0928 \u0938\u0940 \u0917\u0932\u0924\u093f\u092f\u093e\u0901 \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u092c\u093f\u0928\u093e warm-up \u0917\u0939\u0930\u093e \u0916\u093f\u0902\u091a\u093e\u0935\u0964<\/strong> \u092a\u0939\u0932\u0947 \u0939\u0932\u094d\u0915\u0940 \u0917\u0924\u093f, \u092b\u093f\u0930 \u0916\u093f\u0902\u091a\u093e\u0935\u0964<\/li>\n\n\n\n<li><strong>\u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u0940 flexibility \u0915\u0940 \u0928\u0915\u0932\u0964<\/strong> \u0939\u0930 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092c\u0928\u093e\u0935\u091f \u0914\u0930 \u0907\u0924\u093f\u0939\u093e\u0938 \u0905\u0932\u0917 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0926\u0930\u094d\u0926 \u0915\u094b \u0928\u091c\u0930\u0905\u0902\u0926\u093e\u091c \u0915\u0930\u0928\u093e\u0964<\/strong> \u0924\u0947\u091c \u092f\u093e \u091c\u094b\u0921\u093c \u092a\u0930 \u0926\u0930\u094d\u0926 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0930\u0941\u0915\u0928\u093e\u0964<\/li>\n\n\n\n<li><strong>\u092c\u093f\u0928\u093e \u0938\u0939\u093e\u0930\u0947 \u0938\u0902\u0924\u0941\u0932\u0928 \u0935\u093e\u0932\u0947 \u0906\u0938\u0928\u0964<\/strong> \u0926\u0940\u0935\u093e\u0930 \u092f\u093e \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u093e\u0938 \u0930\u0916\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u092a\u0939\u0932\u0947 \u0926\u093f\u0928 \u0938\u0947 \u092c\u0939\u0941\u0924 \u091c\u094d\u092f\u093e\u0926\u093e intensity\u0964<\/strong> \u0938\u092a\u094d\u0924\u093e\u0939-\u0926\u0930-\u0938\u092a\u094d\u0924\u093e\u0939 \u0925\u094b\u0921\u093c\u093e \u092c\u0922\u093c\u093e\u090f\u0901\u0964<\/li>\n\n\n\n<li><strong>\u092c\u093f\u0928\u093e recovery \u0932\u0917\u093e\u0924\u093e\u0930 \u0915\u0930\u0928\u093e\u0964<\/strong> \u0905\u0917\u0930 \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u092d\u0940 \u0925\u0915\u093e\u0928 \u092f\u093e \u0926\u0930\u094d\u0926 \u0939\u0948, \u0924\u094b \u0906\u0930\u093e\u092e \u092f\u093e \u0939\u0932\u094d\u0915\u093e \u0938\u0924\u094d\u0930 \u091a\u0941\u0928\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0938\u093e\u0901\u0938 \u0930\u094b\u0915\u0928\u093e\u0964<\/strong> \u0916\u093e\u0938\u0915\u0930 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u092f\u093e \u0939\u0943\u0926\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u092e\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0915\u0947\u0935\u0932 flexibility \u092a\u0930 \u0927\u094d\u092f\u093e\u0928\u0964<\/strong> \u0924\u093e\u0915\u0924 \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0947 \u092c\u093f\u0928\u093e \u0930\u0942\u091f\u0940\u0928 \u0905\u0927\u0942\u0930\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u092c\u093f\u0928\u093e \u0928\u093f\u0917\u0930\u093e\u0928\u0940 \u0938\u093f\u0930\u094d\u092b \u0935\u0940\u0921\u093f\u092f\u094b \u0938\u0947 \u0938\u0940\u0916\u0928\u093e\u0964<\/strong> NCCIH \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u092c\u093f\u0928\u093e \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u0928 \u0916\u0941\u0926 \u0938\u0947 \u0938\u0940\u0916\u0928\u0947 \u092e\u0947\u0902 \u091a\u094b\u091f \u0915\u093e \u091c\u094b\u0916\u093f\u092e \u091c\u094d\u092f\u093e\u0926\u093e \u091c\u0941\u0921\u093c\u093e \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964 \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u092f\u094b\u0917\u094d\u092f instructor \u0938\u0947 \u0938\u0940\u0916\u0928\u093e \u092c\u0947\u0939\u0924\u0930 \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0938\u0939\u0940 posture \u0915\u0940 \u092a\u0939\u091a\u093e\u0928 \u092a\u0930 \u0939\u092e\u093e\u0930\u093e \u0932\u0947\u0916 \u092d\u0940 \u0926\u0947\u0916\u0947\u0902: <\/li>\n<\/ol>\n\n\n\n<h2 id=\"\u0938\u0941\u092c\u0939-yoga-\u0915\u0930\u0947\u0902-\u092f\u093e-\u0936\u093e\u092e-\u0915\u094b\" class=\"wp-block-heading\"><strong>\u0938\u0941\u092c\u0939 Yoga \u0915\u0930\u0947\u0902 \u092f\u093e \u0936\u093e\u092e \u0915\u094b?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0909\u0924\u094d\u0924\u0930:<\/strong> \u0915\u094b\u0908 \u090f\u0915 \u0938\u092e\u092f \u0938\u092c\u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0938\u093e\u092c\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u091c\u094b \u0938\u092e\u092f \u0906\u092a \u0932\u0917\u093e\u0924\u093e\u0930 \u0928\u093f\u092d\u093e \u0938\u0915\u0947\u0902, \u0935\u0939\u0940 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0938\u0941\u092c\u0939:<\/strong> \u091c\u093f\u0928\u0915\u0947 \u092a\u093e\u0938 \u0938\u0941\u092c\u0939 \u0936\u093e\u0902\u0924 \u0938\u092e\u092f \u0939\u0948, \u0909\u0928\u094d\u0939\u0947\u0902 \u0930\u094b\u091c \u0926\u094b\u0939\u0930\u093e\u0928\u093e \u0906\u0938\u093e\u0928 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0938\u0941\u092c\u0939 \u0936\u0930\u0940\u0930 \u091c\u094d\u092f\u093e\u0926\u093e \u0905\u0915\u0921\u093c\u093e \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948, \u0907\u0938\u0932\u093f\u090f warm-up \u0925\u094b\u0921\u093c\u093e \u0932\u0902\u092c\u093e \u0930\u0916\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0936\u093e\u092e:<\/strong> \u0926\u093f\u0928\u092d\u0930 \u0939\u093f\u0932\u0928\u0947-\u0921\u0941\u0932\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u0936\u0930\u0940\u0930 \u091c\u094d\u092f\u093e\u0926\u093e \u0922\u0940\u0932\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092a\u0930 \u092d\u093e\u0930\u0940 \u092d\u094b\u091c\u0928 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u0928 \u0915\u0930\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0921\u0947\u0938\u094d\u0915 \u091c\u0949\u092c:<\/strong> \u0926\u094b\u092a\u0939\u0930 \u092e\u0947\u0902 5 \u092e\u093f\u0928\u091f \u0915\u0940 \u092e\u094b\u092c\u093f\u0932\u093f\u091f\u0940 \u092c\u094d\u0930\u0947\u0915 \u092d\u0940 \u0915\u093e\u092e \u0915\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/li>\n<\/ul>\n\n\n\n<h2 id=\"40-\u0915\u0947-\u092c\u093e\u0926-\u0915\u093f\u0924\u0928\u0947-\u0926\u093f\u0928-yoga-\u0915\u0930\u0928\u093e-\u091a\u093e\u0939\u093f\u090f\" class=\"wp-block-heading\"><strong>40 \u0915\u0947 \u092c\u093e\u0926 \u0915\u093f\u0924\u0928\u0947 \u0926\u093f\u0928 Yoga \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u0940\u0927\u093e \u0909\u0924\u094d\u0924\u0930:<\/strong> \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 2-3 \u0926\u093f\u0928 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0915\u0947, \u0906\u0930\u093e\u092e \u092e\u093f\u0932\u0928\u0947 \u092a\u0930 3-5 \u0926\u093f\u0928 \u0924\u0915 \u091c\u093e\u0928\u093e \u090f\u0915 \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u0915\u094b\u0908 \u090f\u0915 \"\u091c\u093e\u0926\u0941\u0908\" \u0906\u0901\u0915\u0921\u093c\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092a\u094d\u0930\u0917\u0924\u093f:<\/strong> \u092a\u0939\u0932\u0947 2 \u0939\u092b\u094d\u0924\u0947 10-12 \u092e\u093f\u0928\u091f, \u092b\u093f\u0930 15-20 \u092e\u093f\u0928\u091f\u0964 \u0938\u0924\u094d\u0930 \u0915\u0947 \u092c\u093e\u0926 \u0926\u0930\u094d\u0926 \u092f\u093e \u091c\u094d\u092f\u093e\u0926\u093e \u0925\u0915\u093e\u0928 \u0939\u094b \u0924\u094b \u0905\u0917\u0932\u0947 \u0926\u093f\u0928 \u0939\u0932\u094d\u0915\u093e \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092c\u0921\u093c\u0940 \u0924\u0938\u094d\u0935\u0940\u0930:<\/strong> WHO \u0914\u0930 CDC \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0935\u092f\u0938\u094d\u0915\u094b\u0902 \u0915\u094b \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e 150 \u092e\u093f\u0928\u091f \u092e\u0927\u094d\u092f\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0915\u0940 aerobic \u0917\u0924\u093f\u0935\u093f\u0927\u093f (\u091c\u0948\u0938\u0947 \u0924\u0947\u091c \u091a\u0932\u0928\u093e) \u0914\u0930 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 2 \u092f\u093e \u0905\u0927\u093f\u0915 \u0926\u093f\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 yoga \u0905\u0915\u094d\u0938\u0930 \u0939\u0932\u094d\u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0915\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f \u0907\u0938\u0947 aerobic \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0914\u0930 strength training \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u092a\u0942\u0930\u0915 \u092e\u093e\u0928\u0947\u0902\u0964 \u092a\u0948\u0926\u0932 \u091a\u0932\u0928\u0947 \u0915\u0940 \u0906\u0926\u0924 \u092a\u0930 \u092f\u0939 \u0932\u0947\u0916 \u0926\u0947\u0916\u0947\u0902:<\/p>\n\n\n\n<h2 id=\"\u0915\u093f\u0928-\u0932\u094b\u0917\u094b\u0902-\u0915\u094b-yoga-\u0936\u0941\u0930\u0942-\u0915\u0930\u0928\u0947-\u0938\u0947-\u092a\u0939\u0932\u0947-\u0921\u0949\u0915\u094d\u091f\u0930-\u0938\u0947-\u0938\u0932\u093e\u0939-\u0932\u0947\u0928\u0940-\u091a\u093e\u0939\u093f\u090f\" class=\"wp-block-heading\"><strong>\u0915\u093f\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b Yoga \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0915\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0939 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u0930 \u0928\u0940\u091a\u0947 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e physiotherapist \u0938\u0947 \u092a\u0942\u091b\u0928\u093e \u0938\u092e\u091d\u0926\u093e\u0930\u0940 \u0939\u0948:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u0905\u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u092c\u094d\u0932\u0921 \u092a\u094d\u0930\u0947\u0936\u0930 \u092f\u093e \u092a\u0939\u0932\u0947 \u0915\u092d\u0940 \u0938\u0940\u0928\u0947 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926<\/li>\n\n\n\n<li>\u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u0940 \u0915\u092e\u091c\u094b\u0930\u0940 (osteoporosis), \u092b\u094d\u0930\u0948\u0915\u094d\u091a\u0930 \u0915\u093e \u0907\u0924\u093f\u0939\u093e\u0938<\/li>\n\n\n\n<li>\u0939\u093e\u0932 \u0915\u0940 \u0938\u0930\u094d\u091c\u0930\u0940 \u092f\u093e \u091a\u094b\u091f (\u0915\u0942\u0932\u094d\u0939\u093e, \u0918\u0941\u091f\u0928\u093e, \u0930\u0940\u0922\u093c, \u092a\u0947\u091f)<\/li>\n\n\n\n<li>\u0932\u0917\u093e\u0924\u093e\u0930 \u092f\u093e \u0924\u0947\u091c \u0926\u0930\u094d\u0926, \u0938\u0941\u0928\u094d\u0928\u092a\u0928, \u091d\u0928\u091d\u0928\u093e\u0939\u091f<\/li>\n\n\n\n<li>\u092c\u093e\u0930-\u092c\u093e\u0930 \u091a\u0915\u094d\u0915\u0930, \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u092f\u093e \u0917\u093f\u0930\u0928\u0947 \u0915\u093e \u0907\u0924\u093f\u0939\u093e\u0938<\/li>\n\n\n\n<li>\u0906\u0901\u0916\u094b\u0902 \u0915\u0940 \u0915\u0941\u091b \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u093e\u0901, \u091c\u0948\u0938\u0947 glaucoma (\u0938\u093f\u0930 \u0928\u0940\u091a\u0947 \u0935\u093e\u0932\u0947 \u0906\u0938\u0928\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f)<\/li>\n\n\n\n<li>\u0917\u0930\u094d\u092d\u093e\u0935\u0938\u094d\u0925\u093e, \u0939\u0930\u094d\u0928\u093f\u092f\u093e, disc \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u092e\u0938\u094d\u092f\u093e<\/li>\n\n\n\n<li>\u092e\u0927\u0941\u092e\u0947\u0939 \u0915\u0940 \u0926\u0935\u093e \u0932\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 (\u091a\u0915\u094d\u0915\u0930 \u092f\u093e \u0915\u092e\u091c\u094b\u0930\u0940 \u0938\u0947 \u092c\u091a\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0924\u0941\u0930\u0902\u0924 \u0930\u0941\u0915\u0947\u0902 \u0914\u0930 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u0938\u0939\u093e\u092f\u0924\u093e \u0932\u0947\u0902 \u0905\u0917\u0930:<\/strong> \u0938\u0940\u0928\u0947 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u092f\u093e \u0926\u092c\u093e\u0935, \u0905\u091a\u093e\u0928\u0915 \u0938\u093e\u0901\u0938 \u092b\u0942\u0932\u0928\u093e, \u0924\u0947\u091c \u091a\u0915\u094d\u0915\u0930, \u092c\u0947\u0939\u094b\u0936\u0940 \u091c\u0948\u0938\u093e \u0932\u0917\u0928\u093e, \u092f\u093e \u0905\u091a\u093e\u0928\u0915 \u0924\u0947\u091c \u0926\u0930\u094d\u0926 \u0939\u094b\u0964<\/p>\n\n\n\n<h2 id=\"sage-trial-\u0938\u0947-\u092e\u093f\u0932\u0928\u0947-\u0935\u093e\u0932\u0940-\u0938\u0940\u0916-balance-\u092e\u0947\u0902-\u0938\u0941\u0927\u093e\u0930-\u0914\u0930-\u0917\u093f\u0930\u0928\u0947-\u0938\u0947-\u092c\u091a\u093e\u0935-\u0905\u0932\u0917-\u092c\u093e\u0924\u0947\u0902-\u0939\u0948\u0902\" class=\"wp-block-heading\"><strong>SAGE Trial \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u0940\u0916: Balance \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0914\u0930 \u0917\u093f\u0930\u0928\u0947 \u0938\u0947 \u092c\u091a\u093e\u0935 \u0905\u0932\u0917 \u092c\u093e\u0924\u0947\u0902 \u0939\u0948\u0902<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">2025 \u092e\u0947\u0902 Lancet Healthy Longevity \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 SAGE trial \u092e\u0947\u0902 60 \u0938\u093e\u0932 \u0914\u0930 \u0909\u0938\u0938\u0947 \u0905\u0927\u093f\u0915 \u0909\u092e\u094d\u0930 \u0915\u0947 700 \u0932\u094b\u0917 \u0936\u093e\u092e\u093f\u0932 \u0925\u0947\u0964 \u091c\u093f\u0928\u094d\u0939\u094b\u0902\u0928\u0947 Iyengar-\u0906\u0927\u093e\u0930\u093f\u0924 yoga exercise programme \u0915\u093f\u092f\u093e, \u0909\u0928\u092e\u0947\u0902 \u0917\u093f\u0930\u0928\u0947 \u0915\u0940 \u0926\u0930 seated yoga relaxation programme \u0935\u093e\u0932\u0947 \u0938\u092e\u0942\u0939 \u0938\u0947 \u0915\u092e \u0928\u0939\u0940\u0902 \u0925\u0940\u0964 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0938\u093e\u0930\u093e\u0902\u0936 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0909\u0928\u092e\u0947\u0902 \u0917\u093f\u0930\u0928\u093e \u0905\u0927\u093f\u0915 \u092a\u093e\u092f\u093e \u0917\u092f\u093e\u0964 \u0936\u094b\u0927\u0915\u0930\u094d\u0924\u093e\u0913\u0902 \u0928\u0947 \u0915\u0939\u093e \u0915\u093f \u092f\u0939 \u0935\u093f\u0936\u0947\u0937 programme \u0917\u093f\u0930\u0928\u0947 \u0915\u0940 \u0930\u094b\u0915\u0925\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u092e\u094c\u091c\u0942\u0926\u093e \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0928\u0939\u0940\u0902 \u0915\u0940 \u091c\u093e \u0938\u0915\u0924\u0940\u0964 \u0938\u093e\u0925 \u0939\u0940 \u092f\u0939 \u092d\u0940 \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u092f\u0939 \u090f\u0915 \u0939\u0940 programme \u0925\u093e, \u0907\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 online \u092a\u0922\u093c\u093e\u092f\u093e \u0917\u092f\u093e, \u0914\u0930 \u0906\u0917\u0947 \u0907\u0938 \u092a\u0930 \u0936\u094b\u0927 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0915\u093f \u0905\u0932\u0917 \u0936\u0948\u0932\u0940, \u0938\u0902\u0936\u094b\u0927\u093f\u0924 programme \u092f\u093e \u0938\u093e\u092e\u0928\u0947 \u092c\u0948\u0920\u0915\u0930 \u0938\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0905\u0932\u0917 \u0928\u0924\u0940\u091c\u0947 \u0926\u0947\u0924\u093e \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0907\u0938\u0915\u093e \u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0905\u0930\u094d\u0925:<\/strong> Yoga \u0915\u094b \"\u0917\u093f\u0930\u0928\u0947 \u0938\u0947 \u092c\u091a\u093e\u0935 \u0915\u0940 \u0917\u093e\u0930\u0902\u091f\u0940\" \u0928 \u092e\u093e\u0928\u0947\u0902\u0964 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0924\u093e\u0915\u0924, \u091a\u0932\u0928\u0947 \u0915\u0940 \u0917\u0924\u093f \u0914\u0930 \u0930\u094b\u091c\u092e\u0930\u094d\u0930\u093e \u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092d\u0940 \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902\u0964 \u0914\u0930 \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 \u0938\u0939\u093e\u0930\u0947 \u0914\u0930 \u092f\u094b\u0917\u094d\u092f \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<h2 id=\"40-healthy-ageing-\u0915\u0947-\u0932\u093f\u090f-yoga-\u0915\u093e-\u0938\u0939\u0940-mindset\" class=\"wp-block-heading\"><strong>40+ Healthy Ageing \u0915\u0947 \u0932\u093f\u090f Yoga \u0915\u093e \u0938\u0939\u0940 mindset<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0932\u0915\u094d\u0937\u094d\u092f \"\u0938\u092c\u0938\u0947 \u0915\u0920\u093f\u0928 \u0906\u0938\u0928\" \u0915\u0930\u0928\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0932\u0915\u094d\u0937\u094d\u092f \u0939\u0948 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0939\u0928\u093e\u0964 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0936\u0930\u0940\u0930 \u0915\u094b \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0939\u093f\u0932\u093e\u0924\u0947 \u0930\u0939\u0947\u0902 (mobility)<\/li>\n\n\n\n<li>\u0938\u0902\u0924\u0941\u0932\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902, \u0938\u0939\u093e\u0930\u0947 \u0915\u0947 \u0938\u093e\u0925 \u091a\u0941\u0928\u094c\u0924\u0940 \u0926\u0947\u0902 (balance)<\/li>\n\n\n\n<li>\u0924\u093e\u0915\u0924 \u0915\u094b support \u0915\u0930\u0947\u0902, \u092f\u093e\u0928\u0940 \u0915\u0941\u0930\u094d\u0938\u0940 \u0938\u0947 \u0909\u0920\u0928\u093e, \u0938\u0940\u0922\u093c\u0940 \u091a\u0922\u093c\u0928\u093e (functional strength)<\/li>\n\n\n\n<li>posture \u0914\u0930 \u0917\u0924\u093f \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>recovery \u0915\u093e \u0938\u092e\u094d\u092e\u093e\u0928 \u0915\u0930\u0947\u0902, \u0925\u0915\u093e\u0928 \u0915\u094b \u0905\u0928\u0938\u0941\u0928\u093e \u0928 \u0915\u0930\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga \u0907\u0938 \u0922\u093e\u0901\u091a\u0947 \u0915\u093e \u090f\u0915 \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u093f\u0938\u094d\u0938\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u092a\u0942\u0930\u093e \u0922\u093e\u0901\u091a\u093e \u0928\u0939\u0940\u0902\u0964 \u091c\u093f\u0938\u0915\u0947 \u0938\u093e\u0925 \u0924\u0947\u091c \u091a\u0932\u0928\u093e \u0914\u0930 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0926\u094b \u0926\u093f\u0928 \u0924\u093e\u0915\u0924 \u0935\u093e\u0932\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092d\u0940 \u091c\u0941\u0921\u093c\u093e \u0939\u094b, \u0935\u0939 \u092c\u0921\u093c\u0940 \u0924\u0938\u094d\u0935\u0940\u0930 \u0915\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0930\u0940\u092c \u0939\u094b\u0917\u093e\u0964 \u0906\u091c \u0915\u0940 \u0930\u0942\u091f\u0940\u0928 \u0909\u0924\u0928\u0940 \u0939\u0940 \u0915\u0920\u093f\u0928 \u0930\u0916\u0947\u0902 \u091c\u093f\u0924\u0928\u0940 \u0915\u0932 \u092d\u0940 \u0926\u094b\u0939\u0930\u093e \u0938\u0915\u0947\u0902\u0964<\/p>\n\n\n\n<h2 id=\"\u0905\u0915\u094d\u0938\u0930-\u092a\u0942\u091b\u0947-\u091c\u093e\u0928\u0947-\u0935\u093e\u0932\u0947-\u092a\u094d\u0930\u0936\u094d\u0928-faq\" class=\"wp-block-heading\"><strong>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928 (FAQ)<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. 40 \u0915\u0947 \u092c\u093e\u0926 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0947 yoga exercises \u0915\u094c\u0928 \u0938\u0947 \u0939\u0948\u0902?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u0915\u094b\u0908 \u090f\u0915 \"\u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920\" \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0905\u092a\u0928\u0940 \u091c\u0930\u0942\u0930\u0924 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0924\u093e\u0921\u093c\u093e\u0938\u0928, Cat-Cow, \u0915\u0941\u0930\u094d\u0938\u0940 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0938\u0902\u0924\u0941\u0932\u0928 \u0905\u092d\u094d\u092f\u093e\u0938, \u0938\u0947\u0924\u0941\u092c\u0902\u0927\u093e\u0938\u0928, gentle \u092d\u0941\u091c\u0902\u0917\u093e\u0938\u0928 \u0914\u0930 \u0927\u0940\u092e\u0940 \u0938\u093e\u0901\u0938 \u0915\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0909\u092a\u092f\u094b\u0917\u0940 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u0915\u094d\u092f\u093e beginner 40 \u0915\u0947 \u092c\u093e\u0926 yoga \u0936\u0941\u0930\u0942 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong> \u0939\u093e\u0901, \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u0932\u094b\u0917 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0914\u0930 \u0938\u0939\u093e\u0930\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0915\u094b\u0908 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u094b \u0924\u094b \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u092a\u0942\u091b\u0947\u0902 \u0914\u0930 \u0936\u0941\u0930\u0942 \u092e\u0947\u0902 \u092f\u094b\u0917\u094d\u092f instructor \u0938\u0947 \u0938\u0940\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. 40 \u0915\u0947 \u092c\u093e\u0926 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0915\u093f\u0924\u0928\u0947 \u0926\u093f\u0928 yoga \u0915\u0930\u0947\u0902?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0936\u0941\u0930\u0941\u0906\u0924 2-3 \u0926\u093f\u0928 \u0938\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0938\u0939\u0928 \u0939\u094b\u0928\u0947 \u092a\u0930 3-5 \u0926\u093f\u0928 \u0924\u0915 \u092c\u0922\u093c\u093e\u090f\u0901\u0964 \u0915\u094b\u0908 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u091c\u093e\u0926\u0941\u0908 \u0938\u0902\u0916\u094d\u092f\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0932\u0917\u093e\u0924\u093e\u0930, \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u091c\u094d\u092f\u093e\u0926\u093e \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u0915\u094d\u092f\u093e healthy ageing \u0915\u0947 \u0932\u093f\u090f \u0938\u093f\u0930\u094d\u092b yoga \u0915\u093e\u092b\u0940 \u0939\u0948?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u0928\u0939\u0940\u0902\u0964 WHO \u0914\u0930 CDC \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 aerobic \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0914\u0930 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 2+ \u0926\u093f\u0928 muscle-strengthening \u092d\u0940 \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964 Yoga \u0907\u0928\u0915\u093e \u092a\u0942\u0930\u0915 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. 40 \u0915\u0947 \u092c\u093e\u0926 \u0938\u0902\u0924\u0941\u0932\u0928 \u0915\u0947 \u0932\u093f\u090f \u0915\u094c\u0928 \u0938\u093e yoga \u0905\u091a\u094d\u091b\u093e \u0939\u0948?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u0941\u0930\u094d\u0938\u0940 \u092f\u093e \u0926\u0940\u0935\u093e\u0930 \u0915\u0947 \u0938\u0939\u093e\u0930\u0947 \u0935\u091c\u0928-\u092c\u0926\u0932\u093e\u0935, modified \u0935\u0943\u0915\u094d\u0937\u093e\u0938\u0928 \u0914\u0930 \u0924\u093e\u0921\u093c\u093e\u0938\u0928 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0902\u0964 \u0936\u094b\u0927 \u092e\u0947\u0902 balance test \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0926\u093f\u0916\u093e \u0939\u0948, \u092a\u0930 \u0917\u093f\u0930\u0928\u0947 \u0938\u0947 \u092c\u091a\u093e\u0935 \u092a\u0930 \u0938\u092c\u0942\u0924 \u0905\u092d\u0940 \u0938\u0940\u092e\u093f\u0924 \u0914\u0930 \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. \u0915\u094d\u092f\u093e 40 \u0915\u0947 \u092c\u093e\u0926 yoga \u0938\u0947 flexibility \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0927\u0940\u092e\u0940, \u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 \u0917\u0924\u093f \u0915\u0940 \u0938\u0940\u092e\u093e \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u090f\u0915 \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923 \u092e\u0947\u0902 60+ \u0915\u0947 \u092c\u0940\u091a flexibility \u092e\u0947\u0902 \u092d\u0940 \u0938\u0941\u0927\u093e\u0930 \u092a\u093e\u092f\u093e \u0917\u092f\u093e\u0964 \u0905\u0938\u0930 \u0939\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0905\u0932\u0917 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7. \u0915\u094d\u092f\u093e \u091c\u094b\u0921\u093c\u094b\u0902 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u0935\u093e\u0932\u094b\u0902 \u0915\u094b yoga \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 gentle, \u0938\u0902\u0936\u094b\u0927\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0926\u0926\u0917\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u092a\u0930 \u092f\u0939 \u0938\u092e\u0938\u094d\u092f\u093e \u0915\u0947 \u092a\u094d\u0930\u0915\u093e\u0930 \u0914\u0930 \u0917\u0902\u092d\u0940\u0930\u0924\u093e \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0939\u0948\u0964 \u092a\u0939\u0932\u0947 \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e physiotherapist \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8. 40 \u0915\u0947 \u092c\u093e\u0926 yoga \u0938\u0941\u092c\u0939 \u092c\u0947\u0939\u0924\u0930 \u0939\u0948 \u092f\u093e \u0936\u093e\u092e \u0915\u094b?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u094b\u0908 \u090f\u0915 \u0938\u092e\u092f \u0938\u092c\u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930 \u0938\u093e\u092c\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u091c\u094b \u0938\u092e\u092f \u0906\u092a \u0928\u093f\u092f\u092e\u093f\u0924 \u0928\u093f\u092d\u093e \u0938\u0915\u0947\u0902, \u0935\u0939\u0940 \u091a\u0941\u0928\u0947\u0902\u0964 \u0938\u0941\u092c\u0939 warm-up \u0925\u094b\u0921\u093c\u093e \u0932\u0902\u092c\u093e \u0930\u0916\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Research References:<\/strong> \u0907\u0938 \u0932\u0947\u0916 \u0915\u0940 \u091c\u093e\u0928\u0915\u093e\u0930\u0940<a href=\"https:\/\/www.who.int\/docs\/default-source\/physical-activity\/information-sheet-global-recommendations-on-physical-activity-for-health\/physical-activity-recommendations-65years.pdf\" target=\"_blank\" rel=\"noopener\"> WHO<\/a>, <a href=\"https:\/\/cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\" target=\"_blank\" rel=\"noopener\">CDC<\/a>, <a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\" target=\"_blank\" rel=\"noopener\">National Institute on Aging (NIA)<\/a>, NCCIH \u0914\u0930 peer-reviewed research \u092e\u0947\u0902 \u0909\u092a\u0932\u092c\u094d\u0927 yoga, physical activity, balance, mobility \u0914\u0930 healthy ageing \u0938\u0947 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 evidence \u092a\u0930 \u0906\u0927\u093e\u0930\u093f\u0924 \u0939\u0948\u0964 Yoga \u0915\u094b overall physical activity \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u090f\u0915 complementary practice \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0926\u0947\u0916\u093e \u091c\u093e\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>","protected":false},"excerpt":{"rendered":"<p>Medically reviewed by Dr. Piyush Kumar Published on: 30 Sep 2026 Last updated on: 30 Sep 2026 \u0938\u0940\u0922\u093c\u093f\u092f\u093e\u0901 \u091a\u0922\u093c\u0924\u0947 \u0939\u0941\u090f \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u091a\u0932\u093e \u091c\u093e\u0928\u093e, \u092e\u094b\u091c\u093c\u0947 \u092a\u0939\u0928\u0924\u0947 \u0938\u092e\u092f \u090f\u0915 \u092a\u0948\u0930 \u092a\u0930 \u0921\u0917\u092e\u0917\u093e\u0928\u093e, \u0926\u094b \u0918\u0902\u091f\u0947 \u0915\u0940 \u092e\u0940\u091f\u093f\u0902\u0917 \u0915\u0947 \u092c\u093e\u0926 \u0909\u0920\u0924\u0947 \u0939\u0940 \u0915\u092e\u0930 \u0915\u093e \u0905\u0915\u0921\u093c \u091c\u093e\u0928\u093e, \u090a\u092a\u0930 \u0915\u0940 \u0905\u0932\u092e\u093e\u0930\u0940 \u0938\u0947 \u0938\u093e\u092e\u093e\u0928 \u0909\u0924\u093e\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u0902\u0927\u0947 \u0915\u093e \u0930\u0941\u0915 \u091c\u093e\u0928\u093e\u0964 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5069,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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reviewed by Dr. Piyush Kumar Published on: 30 Sep 2026 Last updated on: 30 Sep 2026 \u0938\u0940\u0922\u093c\u093f\u092f\u093e\u0901 \u091a\u0922\u093c\u0924\u0947 \u0939\u0941\u090f \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u091a\u0932\u093e \u091c\u093e\u0928\u093e, \u092e\u094b\u091c\u093c\u0947 \u092a\u0939\u0928\u0924\u0947 \u0938\u092e\u092f \u090f\u0915 \u092a\u0948\u0930 \u092a\u0930 \u0921\u0917\u092e\u0917\u093e\u0928\u093e, \u0926\u094b \u0918\u0902\u091f\u0947 \u0915\u0940 \u092e\u0940\u091f\u093f\u0902\u0917 \u0915\u0947 \u092c\u093e\u0926 \u0909\u0920\u0924\u0947 \u0939\u0940 \u0915\u092e\u0930 \u0915\u093e \u0905\u0915\u0921\u093c \u091c\u093e\u0928\u093e, \u090a\u092a\u0930 \u0915\u0940 \u0905\u0932\u092e\u093e\u0930\u0940 \u0938\u0947 \u0938\u093e\u092e\u093e\u0928 \u0909\u0924\u093e\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u0902\u0927\u0947 \u0915\u093e \u0930\u0941\u0915 \u091c\u093e\u0928\u093e\u0964&hellip;","_links":{"self":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/5068","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/comments?post=5068"}],"version-history":[{"count":1,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/5068\/revisions"}],"predecessor-version":[{"id":5072,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/posts\/5068\/revisions\/5072"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/media\/5069"}],"wp:attachment":[{"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/media?parent=5068"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/categories?post=5068"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/satvikvedahub.com\/en\/wp-json\/wp\/v2\/tags?post=5068"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}