6 ืชืจื’ื™ืœื™ื ืœืฉื—ืจื•ืจ ื’ื‘ ืชื—ืชื•ืŸ

ื›ืื‘ื™ ื’ื‘ ืื• ื’ื‘ ืชื—ืชื•ืŸ ืชืคื•ืก ืฉื›ื™ื—ื™ื ื‘ืงืจื‘ ืžืขืœ 80% ืžื”ืžื‘ื•ื’ืจื™ื ื‘ื™ืฉืจืืœ, ืืš ื›ืžื” ืžืชื™ื—ื•ืช ืคืฉื•ื˜ื•ืช ื™ื›ื•ืœื•ืช ืœืขื–ื•ืจ. ื‘ื™ืŸ ืื ื”ื›ืื‘ ื›ืจื•ื ื™, ืืงื•ื˜ื™ ืื• ืจื’ืขื™, ื›ืื‘ื™ื ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ื”ื ื‘ืขื™ื” ืฉื›ื™ื—ื” ื”ื’ื•ืจืžืช ืœื™ื•ืชืจ ื ื›ื•ืช ื‘ืจื—ื‘ื™ ื”ืขื•ืœื ืžื›ืœ ืžืฆื‘ ืื—ืจ.

ืžื•ืžื—ื™ื ื˜ื•ืขื ื™ื ื›ื™ ื”ืกื™ื‘ื•ืช ื”ืฉื›ื™ื—ื•ืช ืœื›ืื‘ื™ื ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ื›ื•ืœืœื•ืช ืคืฆื™ืขื•ืช ืฉื™ืžื•ืฉ ื™ืชืจ (ืžื‘ื™ืฆื•ืข ืื•ืชื” ืฆื•ืจืช ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืฉื•ื‘ ื•ืฉื•ื‘), ืžืชื™ื—ื•ืช ืื• ื ืงืขื™ื ืฉืœ ืฉืจื™ืจื™ื ืื• ืจืฆื•ืขื•ืช, ื˜ืจืื•ืžื”, ื“ื™ืกืงื™ื ื ื™ื•ื•ื ื™ื™ื, ื”ื™ืฆืจื•ืช ื‘ืขืžื•ื“ ื”ืฉื“ืจื”, ื“ืœืงืช ืžืคืจืงื™ื ื ื™ื•ื•ื ื™ืช ื•ืื•ืกื˜ื™ืื•ืคื•ืจื•ื–ื™ืก. ื”ื™ืกื˜ื•ืจื™ื” ืฉืœ ืœื›ืื‘ื™ื ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ืคื™ืจื•ืฉื” ืฉื›ื ืจืื” ืขื•ื“ ื›ืื‘ื™ื ืขืœื•ืœื™ื ืœื‘ื•ื. ืื ื”ื™ื™ืชื” ืœื›ื ืคืฆื™ืขื” ื‘ืขื‘ืจ, ืืชื ืขืœื•ืœื™ื ืœืงื‘ืœ ืื•ืชื” ืฉื•ื‘.

ื›ืืฉืจ ื›ืื‘ื™ื ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ืžื›ื™ื, ืื™ื ื›ื ืฆืจื™ื›ื™ื ืœืงื—ืช ืื•ืชื ื“ืจืš ืฉื›ื™ื‘ื”. ืœื”ื™ืคืš, ื›ื“ืื™ ืœื”ืžืฉื™ืš ืœื ื•ืข ืขืœ ื™ื“ื™ ื”ืœื™ื›ื” ืงื‘ื•ืขื”. ื”ืœื™ื›ื” ื”ื™ื ืื—ื“ ื”ื“ื‘ืจื™ื ื”ื›ื™ ื˜ื™ืคื•ืœื™ื™ื ืฉืืชื ื™ื›ื•ืœื™ื ืœืขืฉื•ืช ืœื’ื‘ ืฉืœื›ื, ืขื ื–ืืช, ื–ื” ืดืคืจื™ ืชืœื•ื™ ื ืžื•ืš ืขืœ ื”ืขืฅืด ืฉืœื ื ืขืฉื” ื‘ื• ืฉื™ืžื•ืฉ ืœืขื™ืชื™ื ืงืจื•ื‘ื•ืช ื›ืœ ื›ืš. ืžื—ืงืจื™ื ืžืฆืื• ืฉื”ืœื™ื›ื” ืžืฉืคืจืช ืืช ืจืžื•ืช ื”ื›ืื‘, ื ื›ื•ืช, ืื™ื›ื•ืช ื—ื™ื™ื ื•ื”ื™ืžื ืขื•ืช ืžืคื—ื“ ื‘ืงืจื‘ ืื ืฉื™ื ืขื ื›ืื‘ื™ื ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ืื• ื›ืื‘ื™ ื’ื‘ ืขืœื™ื•ืŸ ื›ืจื•ื ื™ื™ื.

ื›ื“ื™ ืœืžื ื•ืข ื•ืœื”ืงืœ ืขืœ ืœื›ืื‘ื™ื ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ืชื—ืชื•ืŸ ืคื—ื•ืช ื—ืžื•ืจื™ื, ืคื™ื–ื™ื•ืชืจืคื™ืกื˜ื™ื ืžืžืœื™ืฆื™ื ืœื‘ืฆืข ืืช ื”ืชืจื’ื™ืœื™ื ื”ื‘ืื™ื ืžื“ื™ ื™ื•ื, ืขื“ ืคืขืžื™ื™ื ื‘ื™ื•ื:

1. ืชื ื•ื—ืช ื’ืฉืจ - Bridge Pose

ืฉื›ื‘ื• ืขืœ ื”ื’ื‘ ืขื ื”ื™ื“ื™ื™ื ืขืœ ื”ืจืฆืคื” ืœืฆื“ื“ื™ื, ื”ืจื’ืœื™ื™ื ื›ืคื•ืคื•ืช ื‘ื‘ืจื›ื™ื™ื ื•ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ืฉื˜ื•ื—ื•ืช ืขืœ ื”ืจืฆืคื”. ื”ื“ืงื• ืืช ื”ื‘ื˜ืŸ ื•ื”ืขืฉื‘ื™ื ื•ื”ืจื™ืžื• ืœืื˜ ืืช ื”ื™ืจื›ื™ื™ื ืžื”ืจืฆืคื”, ืชื•ืš ืฉืžื™ืจื” ืขืœ ื’ื‘ ื™ืฉืจ. ืœืื—ืจ ืžื›ืŸ, ื”ื•ืจื™ื“ื• ืœืื˜ ืืช ื”ื™ืฉื‘ืŸ ื•ื”ืžื•ืชื ื™ื™ื ืฉืœื›ื ื‘ื—ื–ืจื” ืœืจืฆืคื”. ื‘ืฆืขื• 10 ื—ื–ืจื•ืช.

2. ืื™ื–ื•ืŸ ืขืžื•ื“ ื”ืฉื“ืจื” - Spinal Balancing

ืจื“ื• ืขืœ ืืจื‘ืข, ืขื ื”ื™ื“ื™ื™ื ืขืœ ื”ืจืฆืคื” ื™ืฉื™ืจื•ืช ืžืชื—ืช ืœืฉืชื™ ื”ื›ืชืคื™ื™ื ื•ื”ื‘ืจื›ื™ื™ื ื™ืฉื™ืจื•ืช ืžืชื—ืช ืœื™ืจื›ื™ื™ื. ืฉืžืจื• ืืช ืจืืฉื›ื ื‘ืงื ื” ืื—ื“ ืขื ืขืžื•ื“ ื”ืฉื“ืจื” ื•ื”ืจื™ืžื• ืืช ื–ืจื•ืข ื™ืžื™ืŸ ืงื“ื™ืžื” ื•ืืช ืจื’ืœ ืฉืžืืœ ื™ืฉืจ ืžืื—ื•ืจื™ื›ื ืขื“ ืฉืฉื ื™ื”ื ืžืงื‘ื™ืœื™ื ืœืจืฆืคื”. ื”ื—ื–ื™ืงื• ื›ืš, ื•ืื– ื—ื–ืจื• ืœืขืžื“ืช ื”ื”ืชื—ืœื”. ื—ื–ืจื• ืขืœ ื”ืคืขื•ืœื” ืขื ื™ื“ ืฉืžืืœ ื•ืจื’ืœ ื™ืžื™ืŸ. ื”ืงืคื™ื“ื• ืœืฉืžื•ืจ ืขืœ ืฉืจื™ืจื™ ื”ื‘ื˜ืŸ ื”ื“ื•ืงื™ื, ื”ื’ื‘ ืฉื˜ื•ื— ื•ื”ื™ืจื›ื™ื™ื ื‘ื’ื•ื‘ื” ืœืื•ืจืš ื›ืœ ื”ืชืจื’ื™ืœ. ืื™ื–ื•ืŸ ืขืžื•ื“ ื”ืฉื“ืจื” ื™ืกื™ื™ืข ืœื›ื ื‘ื›ืื‘ื™ ื’ื‘ ืขืœื™ื•ืŸ, ื›ืื‘ื™ ื’ื‘ ืืžืฆืขื™ ื•ื›ืื‘ื™ื ื‘ื’ื‘ ืชื—ืชื•ืŸ. ืืชื ืขื•ื‘ื“ื™ื ืœืื•ืจืš ื›ืœ ืขืžื•ื“ ื”ืฉื“ืจื”. ื‘ืฆืขื• 10 ื—ื–ืจื•ืช ื‘ื›ืœ ืฆื“.ย 

3. ื—ืชื•ืœ ืคืจื” - Cat Cow

ื”ืชื—ื™ืœื• ืขืœ ืืจื‘ืข, ืขื ื”ื™ื“ื™ื™ื ืขืœ ื”ืจืฆืคื” ื™ืฉื™ืจื•ืช ืžืชื—ืช ืœื›ืชืคื™ื™ื ื•ื”ื‘ืจื›ื™ื™ื ื™ืฉื™ืจื•ืช ืžืชื—ืช ืœื™ืจื›ื™ื™ื. ื”ื›ื ื™ืกื• ืืช ื”ืกื ื˜ืจ ืœื›ื™ื•ื•ืŸ ื”ื—ื–ื” ื•ืขื’ืœื• ืœืื˜ ืืช ื”ื’ื‘ ืœืžืขืœื” ืœื›ื™ื•ื•ืŸ ื”ืชืงืจื”; ื”ื—ื–ื™ืงื• ืœื›ืžื” ืฉื ื™ื•ืช, ื•ืื– ื”ืจื—ื™ืงื• ืœืื˜ ืืช ื”ื›ืชืคื™ื™ื ืฉืœื›ื ืžื”ืื•ื–ื ื™ื™ื, ื”ืจืคื• ืืช ื”ื’ื‘ ื•ืงืžืจื• ืื•ืชื• ืžืขื˜ ืชื•ืš ืฉืžื™ืจืช ื”ืžื‘ื˜ ืœืคื ื™ื. ื—ื–ืจื• ืœืขืžื“ืช ื”ื”ืชื—ืœื”. ืชืจื’ื™ืœ ื–ื” ืžื•ืฉืœื ืœืชื ื•ืขืชื™ื•ืช ื•ืฉื—ืจื•ืจ ืฉืœ ื’ื‘ ื’ื‘ ืชื—ืชื•ืŸ ืชืคื•ืก, ื‘ืžื™ื•ื—ื“ ื‘ืฉืขื•ืช ื”ื‘ื•ืงืจ. ื‘ืฆืขื• 10 ื—ื–ืจื•ืช.

4. ืชื ื•ื—ืช ื”ื™ืœื“ - Child's Pose

ื‘ื–ืžืŸ ืฉืืชื ืขื“ื™ื™ืŸ ืขืœ ื”ื™ื“ื™ื™ื ื•ื”ื‘ืจื›ื™ื™ื, ื“ื—ืคื• ืืช ื”ื™ืฉื‘ืŸ ืืœ ื”ืขืงื‘ื™ื, ืขื ื”ื‘ืจื›ื™ื™ื ืคืฉื•ืงื•ืช. ื”ื•ืจื™ื“ื• ืืช ืคืœื’ ื”ื’ื•ืฃ ื”ืขืœื™ื•ืŸ ื‘ื™ืŸ ื”ื‘ืจื›ื™ื™ื, ืžืชื—ื• ืืช ื”ื™ื“ื™ื™ื ืœืื•ืจืš ื”ืจืฆืคื” ืžืขืœ ืจืืฉื›ื ื•ื”ื ื™ื—ื• ืืช ื”ืžืฆื— ืขืœ ื”ืจืฆืคื” ืื• ืžืขืœื™ื”. ืืช ื”ืžืชื™ื—ื” ืชืจื’ื™ืฉื• ื‘ืžื•ืชื ื™ื™ื ื•ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ื‘ืขื™ืงืจ. ื”ื™ื ืขืฉื•ื™ื” ืœืขื–ื•ืจ ื‘ื›ืื‘ื™ ื’ื‘ ืืžืฆืขื™ ื›ื™ ืืชื ืณืžื ื˜ืจืœื™ืืณ ืืช ืžื ื— ืขืžื•ื“ ื”ืฉื“ืจื”. ืœื›ืื‘ื™ ื’ื‘ ืขืœื™ื•ืŸ ื”ื™ื ืœื ื”ื›ื™ ื™ืขื™ืœื”, ืืš ื ื™ืชืŸ ืœื”ืจื™ื ืืช ื”ื™ืฉื‘ืŸ ืžืขืœื” ืœืชื ื•ื—ืช ื’ื•ืจ (Puppy Pose) ื›ื“ื™ ืœืžืชื•ื— ืืช ืฉืจื™ืจื™ ื”ืณื›ื ืคื™ื™ืืณ ื‘ื’ื‘ (latissimus dorsi) ืฉืชืขื ื™ืง ื”ืงืœื” ืœื›ืื‘ื™ื ื‘ื’ื‘ ื”ืขืœื™ื•ืŸ ื•ื”ื›ืชืคื™ื™ื. ื”ื—ื–ื™ืงื• ื‘ืฆื•ืจื” ื”ื–ื• ืœืžืฉืš 20 ืขื“ 30 ืฉื ื™ื•ืช. โ€

5. ื‘ืจื›ื™ื™ื ืœื—ื–ื” - Knees To Chest

ืฉื›ื‘ื• ืขืœ ื”ื’ื‘ ื›ืฉืฉืชื™ ื”ืจื’ืœื™ื™ื ื›ืคื•ืคื•ืช ื•ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ืฉื˜ื•ื—ื•ืช ืขืœ ื”ืจืฆืคื”. ื”ืจื™ืžื• ืืช ื›ืคื•ืช ื”ืจื’ืœื™ื™ื, ืžืฉื›ื• ืืช ืฉืชื™ ื”ื‘ืจื›ื™ื™ื ืœื›ื™ื•ื•ืŸ ื”ื—ื–ื” ื•ื—ื‘ืงื• ืื•ืชืŸ ื‘ื–ืจื•ืขื•ืชื™ื›ื. ื”ื—ื–ื™ืงื• ื‘ืชื ื•ื—ื” ื–ื• ืœืžืฉืš 20 ืขื“ 30 ืฉื ื™ื•ืช, ืชื•ืš ืฉืžื™ืจื” ืขืœ ื”ื’ื‘ ืจืคื•ื™ ืขืœ ื”ืจืฆืคื”. ืœืื—ืจ ืžื›ืŸ, ืฉื—ืจืจื•. ื”ืจื’ื™ืฉื• ื—ื•ืคืฉื™ ืœื ื•ืข ื‘ื›ืœ ื“ืจืš ืฉื ื•ื—ื” ืœื›ื. ืชื•ื›ืœื• ืœื”ื–ื™ื– ืืช ื”ื‘ืจื›ื™ื™ื ื‘ืžืขื’ืœื™ื, ืงื“ื™ืžื” ื•ืื—ื•ืจื”, ืฉืžืืœื™ื” ื•ื™ืžื™ื ื” ื›ื“ื™ ืœืขืกื•ืช ืืช ื”ื’ื‘ ืฉืœื›ื ืืœ ื”ืจืฆืคื”. ื–ื” ื”ืชืจื’ื™ืœ ื”ื›ื™ ืžืจื’ื™ืข ื•ืื”ื•ื‘ ืขืœื™ื ื• ืื™ืฉื™ืช ื‘ืจืฉื™ืžื”. ืžืฆื•ื™ื™ืŸ ืœื”ืงืœืช ื›ืื‘ื™ื ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ ื•ื’ื‘ ืชื—ืชื•ืŸ ืชืคื•ืก ื‘ืฉื›ื™ื‘ื” ื™ื—ืกื™ืช ืคืกื™ื‘ื™ืช ืขืœ ื”ืจืฆืคื”. ื—ื–ืจื• ืขืœ ื”ืชืจื’ื™ืœ 10 ืคืขืžื™ื.

6. ืžืชื™ื—ืช ืกื™ื‘ื•ื‘ ื‘ืฉื›ื™ื‘ื” - Supine Twist

ืฉื›ื‘ื• ืขืœ ื”ื’ื‘ ื›ืฉื”ื‘ืจื›ื™ื™ื ื›ืคื•ืคื•ืช ื•ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ืฉื˜ื•ื—ื•ืช ืขืœ ื”ืจืฆืคื”. ืฉืžืจื• ืืช ื”ื›ืชืคื™ื™ื ืฉืœื›ื ืฉื˜ื•ื—ื•ืช ืขืœ ื”ืจืฆืคื” ื•ืืช ื”ื‘ืจื›ื™ื™ื ืฉืœื›ื ื™ื—ื“ ื›ืฉืืชื ื ื•ืชื ื™ื ืœื”ืŸ ืœื”ืชื’ืœื’ืœ ืœืื˜ ืœืฆื“ ื™ืžื™ืŸ ืฉืœ ื”ื’ื•ืฃ. ื”ื—ื–ื™ืงื• ืœืžืฉืš ื—ืžืฉ ืฉื ื™ื•ืช, ื•ืื– ื”ื—ื–ื™ืจื• ืœืื˜ ืืช ื”ื‘ืจื›ื™ื™ื ืœืขืžื“ืช ื”ื”ืชื—ืœื”. ืœืื—ืจ ืžื›ืŸ, ืชื ื• ืœืื˜ ืœื‘ืจื›ื™ื™ื ืœื”ืชื’ืœื’ืœ ืœืฆื“ ื”ืฉืžืืœื™ ืฉืœ ื’ื•ืคื›ื; ื”ื—ื–ื™ืงื• ืฉื•ื‘ ืœืžืฉืš ื—ืžืฉ ืฉื ื™ื•ืช ื•ืื– ื—ื–ืจื• ืœืขืžื“ืช ื”ื”ืชื—ืœื”. ื”ืžืชื™ื—ื” ื”ื–ื• ืชืขื–ื•ืจ ืœื›ืื‘ื™ ื’ื‘ ืืžืฆืขื™, ื›ืื‘ื™ื ื‘ื’ื‘ ืชื—ืชื•ืŸ ื•ื’ื‘ ืชื—ืชื•ืŸ ืชืคื•ืก. ื—ื–ืจื• ืขืœ ื›ืš 5 ืคืขืžื™ื ื‘ื›ืœ ืฆื“.

ืื ื ืฉื™ืžื• ืœื‘

ื‘ื–ืžืŸ ืฉืืชื ืขื•ืฉื” ืืช ื”ืชืจื’ื™ืœื™ื ื”ืืœื•, ื”ืงืคื™ื“ื• ืœื”ืงืฉื™ื‘ ืœื’ื•ืฃ ืฉืœื›ื ื•ืœืกื™ืžื ื™ ื›ืื‘. ืื ืืชื ื—ืฉื™ื ื›ืื‘ ื—ื“ ื‘ืชืจื’ื™ืœ ืžืกื•ื™ื - ื”ื™ืžื ืขื• ืžืžื ื•. ืืชื ื™ื›ื•ืœื™ื ืœื”ื—ืžื™ืจ ืืช ื”ืกื™ืžืคื˜ื•ืžื™ื ืฉืœื›ื ืชื ืกื• ืœื“ื—ื•ืฃ ืœืžืจื•ืช ื”ื›ืื‘.

ื˜ืคืœื• ื‘ื›ืื‘ื™ ื’ื‘ ืžื”ื‘ื™ืช ืขื›ืฉื™ื•

ืจื•ืฆื™ื ืœื“ืขืช ืื™ืš ืœื˜ืคืœ ื‘ื›ืื‘ื™ ื’ื‘ ืžื”ื‘ื™ืช ื‘-3 ื“ืงื•ืช ื‘ื™ื•ื?

ื‘ืฉื ืช 1950 ืข"ื™ ืจื•ืคื ื‘ืจื™ื˜ื™ ื‘ืฉื ื’'ื™ื™ืžืก ืกื™ืจื™ืืงืก ื”ืžื›ื•ื ื” ื‘ืฉื ืดืื‘ื™ ื”ืจืคื•ืื” ื”ืื•ืจื˜ื•ืคื“ื™ืชืด ื”ืคืš ืืช ื˜ื›ื ื™ืงืช ื”ืžืชื™ื—ื” ื”ืžื•ืชื ื™ืช (ื‘ืื ื’ืœื™ืช Lumbar Traction) ืœืคื•ืคื•ืœืจื™ืช ืœื˜ื™ืคื•ืœ ื•ื”ืงืœืช ื›ืื‘ื™ ื’ื‘ ืชื—ืชื•ืŸ.

ื‘ืคืฉื˜ื•ืช, ืžืชื™ื—ืช ื”ื’ื‘ ื”ืชื—ืชื•ืŸ ื‘ื–ื•ื•ื™ืช ืฉืœ 26ยฐ.

ื–ื• ื”ื–ื•ื•ื™ืช ื”ืžืจื•ื•ื—ืช ื‘ื™ืŸ ื”ื“ื™ืกืงื™ื ื•ื”ื—ื•ืœื™ื•ืช ื‘ื’ื‘ ืชื—ืชื•ืŸ. ื‘ื›ืš ื”ื™ื ืžืงืœื” ืขืœ ื›ืื‘ื™ื ื•ืžืฉื—ื–ืจืช ื™ืฆื™ื‘ื” ืชืงื™ื ื”.

ื”ื˜ื›ื ื™ืงื”, ื‘ืช 73 ืฉื ื”, ื”ื™ื™ืชื” ื–ืžื™ื ื” ืจืง ื‘ืงืœื™ื ื™ืงื•ืช ืฉืœ ืžื˜ืคืœื™ื ื›ื“ื™ ืœื”ืงืœ ืขืœ ื›ืื‘ื™ ื’ื‘ ืชื—ืชื•ืŸ ืฉืœ ืžื˜ื•ืคืœื™ื...

ืžื›ืฉื™ืจ ื”-Back Calm ืฉืœ ืกืคื™ื ืืœื™ ืžืืคืฉืจ ืœื›ื ืœื˜ืคืœ ื‘ื›ืื‘ื™ ื”ื’ื‘ ืฉืœื›ื ืžื”ื‘ื™ืช ื‘-3 ื“ืงื•ืช ื‘ื™ื•ื ื‘ืืžืฆืขื•ืช ื˜ื›ื ื™ืงืช ื”ืžืชื™ื—ื” ื”ืžื•ืชื ื™ืช.

ื‘ื ื•ืกืฃ ืœืžืชื™ื—ื” 10 ื ืงื•ื“ื•ืช ื“ื™ืงื•ืจ ื™ืขืกื• ืืช 4 ื ืงื•ื“ื•ืช ื”ืžืชื— ื‘ื’ื‘ ืชื—ืชื•ืŸ ืฉืœื›ื.

ื”ืœื—ื™ืฆื” ื‘ื ืงื•ื“ื•ืช ื˜ืจื™ื’ืจ ื”ืืœื• ืžืขื•ืจืจ ื”ืงืœื” ื‘ื’ื‘ ืชื—ืชื•ืŸ ืชืคื•ืก, ืžืชื—, ื—ืจื“ื” ื•ืขื™ื™ืคื•ืช.

ื”ืขื™ืกื•ื™ ืžื–ืจื™ื ืืช ื”ื“ื ื‘ืื–ื•ืจ ื•ื–ื” ืžืจื’ื™ืฉ ื ืคืœื. ื•ื›ืœ ื–ื” ืชื•ืš ื›ื“ื™ ืฉืืชื ืฉื•ื›ื‘ื™ื ื•ื ืจื’ืขื™ื ืขืœ ื”ืžื›ืฉื™ืจ.

ื›ื“ื™ ืœืœืžื•ื“ ืขื•ื“ ืขืœ ืžื›ืฉื™ืจ ื”-Back Calm ื‘ืงืจื• ื‘ื“ืฃ ื”ืžื•ืฆืจ ื‘ื›ืคืชื•ืจ ืœืžื˜ื”:

ืœืฆืคื™ื™ื” ื‘ืžื›ืฉื™ืจ ื”-Back Calm ืœื—ืฆื• ื›ืืŸ

ื”ืชื•ื›ืŸ ื‘ืืชืจ ื–ื” ืื™ื ื• ืžื”ื•ื•ื” ื—ื•ื•ืช ื“ืขืช ืžืงืฆื•ืขื™ืช, ื”ืžืœืฆื”, ืชื—ืœื™ืฃ ืœื”ืชื™ื™ืขืฆื•ืช ืขื ืžื•ืžื—ื” ืื• ืงื‘ืœืช ื™ื™ืขื•ืฅ ืจืคื•ืื™

ืœืžืืžืจื™ื ื ื•ืกืคื™ื

ืกื•ื‘ืœื™ื ืžื›ืื‘ื™ ื’ื‘ ืืžืฆืขื™? ืืœื• ืกื™ื‘ื•ืช ื•ื“ืจื›ื™ ื”ื”ืงืœื”

ืคื•ืจืกื ื‘-28/11/21 ืข''ื™ ืกื™ื•ื•ืŸ ืืœื—ืจืจ

6 ืชืจื’ื™ืœื™ื ืœืฉื—ืจื•ืจ ื’ื‘ ืชื—ืชื•ืŸ

ืคื•ืจืกื ื‘-28/11/21 ืข''ื™ ืกื™ื•ื•ืŸ ืืœื—ืจืจ

ืื™ืš ื”ื›ื™ ื›ื“ืื™ ืœื›ื ืœื™ืฉื•ืŸ, ื•ืœืžื”?

ืคื•ืจืกื ื‘-28/11/21 ืข''ื™ ืกื™ื•ื•ืŸ ืืœื—ืจืจ