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    5. 7 حرکت کششی برای شروع روزی با نشاط
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    7 حرکت کششی برای شروع روزی با نشاط

    7 حرکت کششی برای شروع روزی با نشاط

    حرکات کششی، کمک می کند تا با اعتماد به نفس بیشتری روز را آغاز کنید.

     

    قرار دادن برخی حرکات کششی در برنامه روتین صبحگاهی می تواند در طول روز به شما انرژی ببخشد. این بدان معنی است که شما می توانید از خوردن قهوه تا میانه های روز، یعنی زمانیکه بیشتر به قهوه احتیاج دارید، اجتناب کنید.

     

    این حرکات کششی همچنین به شما کمک می کند تا با اعتماد به نفس بیشتری روز را آغاز کنید. این حرکات کششی کمتر از 10 دقیقه طول می کشد. اما با ماندن کمی بیشتر در هر موقعیت یا با تکرار بیشتر کل تمرینات می توانید این مدت زمان را افزایش دهید. با انجام این حرکات کششی بدن و ذهن شما روز متفاوتی را آغاز می کنند.

     

    حالت کودک

     

     

    این کشش تمرینی برای ایجاد کشش در باسن، لگن، ران، ستون فقرات و تمام قسمت هایی که ممکن است در صبحگاه گرفته باشند مفید است. این کشش به ویژه زمانیکه شما در موقعیت مناسبی نخوابیده باشید مؤثر است. این کشش در آرام سازی مغز و رهایی آن از استرس و خستگی کارآمد است و برای شروع روزی عالی توصیه می شود.

     

    تجهیزات مورد نیاز: برای تمام موقعیت ها یک تشک یوگا مناسب است. اگر تشک یوگا ندارید، یک قالی و یا فرشی که بر روی آن با ثبات هستید نیز مناسب است.

     

    عضلاتی که بر روی آن ها کار می شود: عضله پیریفورمیس (عضله پیریفورمیس عضله کوچکی است که در عمق لگن و باسن قرار گرفته است)، این حرکت عضله ماکسیموس ران (ماکسیموس یکی از سه عضله سرینی است که برای حرکت دادن ران بکار میرود) را طولانی می کند و تاثیر زیادی بر شکل باسن دارد. روتاتورهای دیگر، عضله همسترینگ، اکستانسور ستون فقرات، و ....

     

    1- چهار دست و پا بر روی تشک قرار بگیرید. زانوها را دقیقاً زیر باسن قرار دهید. انگشتان را کاملا مماس بر زمین قرار دهید. اگر بر روی زانو فشار به وجود می آید کمی پنجه ها را از هم باز کنید.

     

    2-  با یک دم عمیق ستون فقرات را بکشید.

     

     3- با بازدم، باسن خود را به روی پاشنه باز گردانید و چانه خود را به سینه نزدیک نمایید.

     

    4- در این حالت بمانید. با پیشانی بر روی زمین و بازوان کشیده. همچنین می توانید بازوها را در کنار بدن به صورتی که کف دستان رو به بالا است قراردهید. این حالت را برای پنج نفس عمیق حفظ کنید

     

    کشش گربه گاو (Marjaryasana و Bitilasana)

     

     

    انجام این دو حرکت به طور همزمان گردش مایع نخاعی را افزایش می دهد. این حرکات کششی به روان کردن ستون فقرات، کشش پشت و نیم تنه، کمک کرده و به آرامی اندام ها در ناحیه شکم را ماساژ می دهد. تمام این عوامل به سرحال شدن و ادامه یک روز خوب کمک می کند.

     

    عضلاتی که بر روی آن ها کار می شود: این حرکت کششی ستون فقرات را حرکت می دهد و تنش آن را آزاد می کند. و برای بازوان، عضلات شکم و پشت سودمند است.

     

    1- از حالت کودک به روی چهار دست و پا باز گردید. شانه ها دقیقاً بالای مچ قرار گیرند و زانوها دقیقاً زیر باسن باشند.

     

    2- با یک دم، شکم را با پایین هدایت کنید و به کمر قوس دهید. اما شانه ها را عقب کشیده و پایین نگه دارید. (حالت گاو) به آرامی بالا و به سمت سقف نگاه کنید.

     

    3- با یک بازدم، با فشاری که با دستان خود ایجاد می کنید به قسمت بالای کمر قوس دهید. ( حالت گربه)

     

    4- حرکت کششی را ادامه دهید. قوس دادن به کمر با هر دم و گرد گردن در هر بازدم. این حرکت کششی را برای پنج تنفس تکرار کنید.

     

    سگ سر به پایین (Adho Mukha Svanasana)

     

     

    این حرکت کششی بسیار مناسب صبحگاه است. این حرکت کششی سیستم عصبی را  تنظیم می کند، به مغز آرامش می دهد و بدن را پر انرژی می کند.

     

    این حرکت کششی درمانی برای سیاتیک و رفع خستگی است. اگر کمر درد دارید که خواب شما را تحت تأثیر قرار می دهد و شما را ناراحت و خسته می کند، این حرکت به ویژه برای شما مفید است. این حرکت را دوبار به طوریکه در پایین بیان می شود انجام دهید یا به صورت متوالی بین حرکات دیگر و هر دفعه به اندازه سه تنفس، انجام دهید.

     

    عضلاتی که بر روی آن ها کار می شود: این حرکت کششی به طور مؤثری بر بازوها، شانه ها، مچ ها کار می کند. درحالیکه در عضله همسترینگ، ستون فقرات و ساق پا کشش ایجاد می کند. بر روی قسمت های زیادی از بدن کار می شود و یا در آن ها کشش ایجاد می کند.

     

    1- از حالت چهار دست و پا، با دستان خود فشار ایجاد کنید، دست ها را صاف کرده لگن را بالا برده و پاها را صاف نگه دارید. توجه کنید که شاید لازم باشد دست ها و پاها را کمی از هم دورتر یا نزدیکتر کنید. حالت طولانی تر به صورت نرمال راحت تر و سودمند تر است. لازم نیست پاشنه پا بر روی زمین باشد. اما پاشنه را نزدیک زمین نگه دارید. به روی پنجه ها نروید.

     

    2- با یک بازدم، با فشاری که با دست ها ایجاد می کنید شانه ها را عقب و پایین بکشید. کتف را به پایین حرکت داده و شانه ها را از گوش ها دور نگه دارید.

     

    3- در این موقعیت ستون فقرات باید آزاد باشد. در این حرکت نمی خواهیم بر روی ستون فقرات کار سختی انجام دهیم. یا شانه ها را قوس داده و شکم را خیلی به زمین نزدیک کنیم .

     

    4- یک زانو را خم کنید و سپس زانوی دیگر را، تا به آرامی پشت هر پا را باز کنید. برای دو نفس عمیق در این موقعیت بمانید. حداقل برای پنج نفس عمیق این حرکت را انجام دهید.

     

    سگ یک پا (Eka Pada Adho Mukha Svanasana)

     

     

    این حرکت پهلوها و باسن را از هم باز می کند و ذهن را آرام کرده و اعتماد به نفس را افزایش می دهد. تمرین خوبی برای صبحگاه است.

     

    عضلاتی که بر روی آن ها کار می شود: این حرکت باعث کشش در پهلوها، عضله همسترینگ، عضله خم کننده ران و بازوها می شود.

     

    1- در موقعیت سگ رو به پایین قرار بگیرید. مطمئن شوید که با هر دو دست فشار یکسانی اعمال می کنید. با یک دم عمیق پای راست را بالا ببرید.

     

    2- زمانیکه پای خود را به اندازه ای که می توانید بالا بردید، دقت کنید لگن موازی زمین قرار گیرد، با یک بازدم پا را از زانو خم کنید به طوریکه پاشنه به سمت چپ بدن نزدیک شود. با کمی چرخش کششی در پهلوی راست احساس می کنید.

     

    3- در این موقعیت دو نفس عمیق بکشید. زمان بدهید تا ران و پهلو کشیده شوند.

     

    4- پای راست را صاف کنید و با یک بازدم پا را روی زمین بازگردانید.

     

    حالت جنگجو 1 (Virabhadrasana I)

     

     

    این موقعیت ایستاده به عنوان power pose شناخته می شود. این حرکت کششی اعتماد به نفس و تمرکز را افزایش داده، باعث انعطاف پذیری در ران، و ایجاد انرژی در کل روز می شود.

     

    عضلاتی که بر روی آن ها کار می شود: حرکت جنگجو شانه ها، کمر، بازوان، پاها و مچ پا را قوی می کند. باعث کشش در ران، سینه و بازکردن شش ها می شود. این حرکت گردش خون را افزایش می دهد.

     

    1- در حالت سگ رو به پایین قرار بگیرد. پای راست را بلند کنید و زانو را خم نمایید

     

    2- پای راست را در بین دو دست قرار دهید و یا در صورت نیاز، پشت دست راست قرار دهید. ( اگر نمی توانید پا را به دست ها نزدیک کنید، پا را به زمین بگذارید و با دست مچ پا را با دست بگیرید و به سمت جلو بکشید و یا بلند شوید و کمی پا را جلو بگذارید)

     

    3- زمانیکه پا را جلو گذاشتید، با یک دم عمیق بالاتنه را صاف کنید. در این حالت پنجه هر دو پا باید به سمت بالای تشک اشاره کند.

     

    4- اگر پای شما به میزانی که دوست دارید در این موقعیت به جلو نرفته است، کمی پای خود را به جلو بگذارید به طوریکه در وضعیت خود احساس پایداری کنید. دقت کنید که پای عقبی کاملاً صاف بر روی زمین قرار گیرد و پاشنه ها همتراز باشند.

     

    5- پای عقبی صاف و پای جلویی خمیده است. توجه داشته باشید که زانو از مچ پا جلوتر نرود. همانطور که باسن را کمی پایین تر می آورید، کشش عمیق تر، با یک دم عمیق بازوها را بلای سر ببرید به طوریکه کف دست ها روبروی هم باشند و دست ها به صورت موازی قرار گرفته و به اندازه عرض شانه از هم فاصله داشته باشند.

     

    6- هنگامیکه آماده هستید می توانید به حالت ابتدایی سگ رو به پایین باز گردید و حرکت کششی را با پای دیگر تکرار کنید. یا می توانید پاشنۀ پای چپ را بلند کنید و سپس یک گام به جلو بردارید، تنفس عمیق داشته باشید و با یک بازدم، پای راست را به عقب بگذارید.

     

    حالت کوه (Tadasana)

     

     

    این حرکت خیلی آسان به نظر می رسد. اما اگر درست انجام شود، برای بهبود وضعیت بدن، اعتماد به نفس و انجام بقیه تمرینات یوگا بسیار مفید است.

     

    عضلاتی را که به کار می گیرد: حرکت کوه بسیاری از عضلات در بالاتنه، پاها و بازوها را به کار می گیرد. حتی قوس پاها هم در این حرکت درگیر می شوند.

     

    1- به راحتی با گذاشتن پای راست به جلو از موقعیت جنگجو، و یا از حالت سگ سر به پایین به حالت ایستاده بروید.

     

    2- می توانید برای حفظ بهتر تعادل کمی پاها را از هم فاصله دهید

     

    3- دست ها را در دوطرف بدن نگه دارید. کتف ها را به پشت فشار دهید و آزاد نگه ندارید. گردن صاف و کشیده، و برای درگیر کردن دست ها کف دست ها را به سمت جلو نگه دارید.

     

    4- همزمان با دم و بازدم، وزن بدن را به سمت پاشنه و پنجه هدایت کنید. به طوریکه مطمئن شوید در این حالت کاملاً پایدار هستید و در دو طرف وزن یکسانی را اعمال می کنید. دقت کنید که فقط پنجه های پا را بلند کنید.

     

    5- در این مرحله پنج نفس عمیق بکشید.

     

    ایستادن و به جلو خم شدن (Uttanasana)

     

     

    این حالت مغز را آرام می کند، استرس، خستگی و اضطراب را کاهش داده، کلیه ها، کبد و گوارش را تحریک می کند.

     

    عضلاتی که بر آن ها کار می شود: عضلات ستون فقرات، باسن، همسترینگ، عضلات چهار سر و عضله پیریفورمیس

     

    1- از حالت کوه، با یک نفس عمیق دست ها را به بالا و خارج هدایت کنید تا در بالای سر به هم برسند.

     

    2- با یک بازدم از مفصل ران خم شوید ( نه با کمر)، نیم تنۀ خود را صاف نگه دارید.

     

    3- پاها باید صاف بمانند. بنابراین دست ها را تا جایی که احساس راحتی می کنید، بر روی ساق پا، مچ پا، روی پا، و یا حتی روی زمین پایین بیاورید. همچنین می توانید کف دست را به پشت ساق پا و یا مچ پا برسانید.

     

    4- پاها را باثبات و مفصل ران را در بالای پاشنه نگه دارید. در این موقعیت به اندازه پنج نفس عمیق صبر کنید و با هر تنفس بر کشش عضلات ستون فقرات تمرکز کنید. سر و گردن کاملاً آزاد باشند.

     

    5- وقتی این مرحله را با پنج تنفس عمیق کامل کردید، با یک بازدم دستان خود را رها کنید و با یک دم از مفصل ران صاف شوید و به موقعیت اول بازگردید.

     

    6- به موقعیت کوه باز گردید و با پنج تنفس تمرین را خاتمه دهید.

     

    هر شخصی برنامه روتین صبحگاهی خود را دارد. مدیتیشن، قهوه، آب جوش با لیمو، صبحانه و... با قرار دادن یک تمرین سریع یوگا در برنامه روتین صبحگاهی، می توانید قبل از شروع روز اندکی به درون خود بپردازید. با این تمرینات علاوه بر وقت گذاشتن برای خود اندام ها، مغز، عضلات و تمرکز خود را تحریک می کنید. همچنین می توانید قهوۀ خود را در زمان مناسبت تر میل کنید. مطالعات بیان می کند که صرف قهوه بین ساعات 10 صبح و ظهر مناسب تر است.

     

     

     

    ترجمه شده توسط تیم Osport

    استفاده از این مطلب با ذکر منبع بلا مانع است.

    منبع: سایت www.healthline.com

     

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    [info]
    Service "Authentication" is loaded
    10:45:44.5257
    [info]
    Service "User" is loaded
    10:45:44.5268
    [info]
    Service "Api" is loaded
    10:45:44.5294
    [info]
    Resource "authentication" is booted
    10:45:44.5297
    [info]
    Resource "permission" is booted
    10:45:44.5302
    [info]
    Resource "render_cache" is booted
    10:45:44.548
    [info]
    Service "Asset" is loaded
    10:45:44.5483
    [info]
    Service "Theme" is loaded
    10:45:44.5505
    [info]
    Translation "module/news:default.fa" is loaded.
    10:45:44.554
    [info]
    Service "Permission" is loaded
    10:45:44.5567
    [info]
    Service "RenderCache" is loaded
    10:45:44.5619
    [info]
    Service "Markup" is loaded
    10:45:44.5658
    [info]
    Service "Url" is loaded
    10:45:44.5659
    [notice] #412 in module/news/src/Api/Story.php
    Undefined index: getUser
    10:45:44.5687
    [info]
    Service "View" is loaded
    10:45:44.6495
    [info]
    Service "Avatar" is loaded
    10:45:44.6507
    [info]
    Translation "module/favourite:default.fa" is loaded.
    10:45:44.6529
    [info]
    Service "SocialSharing" is loaded
    10:45:44.655
    [info]
    Translation "theme/osportv3:default.fa" is loaded.
    10:45:44.6747
    [info]
    Translation "module/system:block.fa" is loaded.
    10:45:44.6821
    [info]
    Translation "module/shop:block.fa" is loaded.
    10:45:44.6844
    [info]
    Translation "module/shop:block.fa" is loaded.
    10:45:44.6862
    [info]
    Translation "module/search:block.fa" is loaded.
    10:45:44.6898
    [info]
    Service "Comment" is loaded
    10:45:44.7007
    [info]
    Translation "module/comment:default.fa" is loaded.
    10:45:44.7132
    [info]
    Service "Editor" is loaded
    10:45:44.7209
    [info]
    Route: front:news-story-index.
    debug
    profiler
    10:45:44.4314
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    10:45:44.5545
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    query: SELECT `news_story`.`id` AS `id`, `news_story`.`title` AS `title`, `news_story`.`subtitle` AS `subtitle`, `news_story`.`slug` AS `slug`, `news_story`.`topic` AS `topic`, `news_story`.`topic_main` AS `topic_main`, `news_story`.`author` AS `author`, `news_story`.`text_summary` AS `text_summary`, `news_story`.`text_description` AS `text_description`, `news_story`.`text_html` AS `text_html`, `news_story`.`seo_title` AS `seo_title`, `news_story`.`seo_keywords` AS `seo_keywords`, `news_story`.`seo_description` AS `seo_description`, `news_story`.`important` AS `important`, `news_story`.`status` AS `status`, `news_story`.`time_create` AS `time_create`, `news_story`.`time_update` AS `time_update`, `news_story`.`time_publish` AS `time_publish`, `news_story`.`uid` AS `uid`, `news_story`.`hits` AS `hits`, `news_story`.`image` AS `image`, `news_story`.`path` AS `path`, `news_story`.`cropping` AS `cropping`, `news_story`.`main_image` AS `main_image`, `news_story`.`additional_images` AS `additional_images`, `news_story`.`point` AS `point`, `news_story`.`count` AS `count`, `news_story`.`favourite` AS `favourite`, `news_story`.`attach` AS `attach`, `news_story`.`attribute` AS `attribute`, `news_story`.`type` AS `type` FROM `news_story` WHERE `slug` = :where1
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    10:45:44.5678
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    10:45:44.5709
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    10:45:44.5721
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    10:45:44.5741
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    10:45:44.5887
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    params: [where1] 0;[where2] 620;[where3] story;[where4] news;
    10:45:44.6328
    [0.0005]
    query: SELECT `favourite_list`.* FROM `favourite_list` WHERE `item` = :where1 AND `table` = :where2 AND `module` = :where3 ORDER BY `id` DESC, `time_create` DESC
    params: [where1] 620;[where2] story;[where3] news;
    10:45:44.6395
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.6433
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.645
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.6658
    [0.0007]
    query: SELECT `news_story`.`id` AS `id`, `news_story`.`title` AS `title`, `news_story`.`subtitle` AS `subtitle`, `news_story`.`slug` AS `slug`, `news_story`.`topic` AS `topic`, `news_story`.`topic_main` AS `topic_main`, `news_story`.`author` AS `author`, `news_story`.`text_summary` AS `text_summary`, `news_story`.`text_description` AS `text_description`, `news_story`.`text_html` AS `text_html`, `news_story`.`seo_title` AS `seo_title`, `news_story`.`seo_keywords` AS `seo_keywords`, `news_story`.`seo_description` AS `seo_description`, `news_story`.`important` AS `important`, `news_story`.`status` AS `status`, `news_story`.`time_create` AS `time_create`, `news_story`.`time_update` AS `time_update`, `news_story`.`time_publish` AS `time_publish`, `news_story`.`uid` AS `uid`, `news_story`.`hits` AS `hits`, `news_story`.`image` AS `image`, `news_story`.`path` AS `path`, `news_story`.`cropping` AS `cropping`, `news_story`.`main_image` AS `main_image`, `news_story`.`additional_images` AS `additional_images`, `news_story`.`point` AS `point`, `news_story`.`count` AS `count`, `news_story`.`favourite` AS `favourite`, `news_story`.`attach` AS `attach`, `news_story`.`attribute` AS `attribute`, `news_story`.`type` AS `type` FROM `news_story` WHERE `slug` = :where1
    params: [where1] 7-morning-stretches-to-start-day;
    10:45:44.669
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.6702
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.6714
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.6739
    [0.0004]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] system-user-bar;
    10:45:44.6812
    [0.0005]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] shop-basket;
    10:45:44.6839
    [0.0004]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] shop-basket;
    10:45:44.6855
    [0.0004]
    query: SELECT `core_block`.`id` AS `id`, `core_block`.`root` AS `root`, `core_block`.`name` AS `name`, `core_block`.`title` AS `title`, `core_block`.`description` AS `description`, `core_block`.`module` AS `module`, `core_block`.`template` AS `template`, `core_block`.`render` AS `render`, `core_block`.`config` AS `config`, `core_block`.`type` AS `type`, `core_block`.`content` AS `content`, `core_block`.`cache_ttl` AS `cache_ttl`, `core_block`.`cache_level` AS `cache_level`, `core_block`.`title_hidden` AS `title_hidden`, `core_block`.`body_fullsize` AS `body_fullsize`, `core_block`.`active` AS `active`, `core_block`.`cloned` AS `cloned`, `core_block`.`class` AS `class`, `core_block`.`subline` AS `subline` FROM `core_block` WHERE `name` = :where1
    params: [where1] search-search;
    10:45:44.6941
    [0.0006]
    query: SELECT `news_story`.`id` AS `id`, `news_story`.`title` AS `title`, `news_story`.`subtitle` AS `subtitle`, `news_story`.`slug` AS `slug`, `news_story`.`topic` AS `topic`, `news_story`.`topic_main` AS `topic_main`, `news_story`.`author` AS `author`, `news_story`.`text_summary` AS `text_summary`, `news_story`.`text_description` AS `text_description`, `news_story`.`text_html` AS `text_html`, `news_story`.`seo_title` AS `seo_title`, `news_story`.`seo_keywords` AS `seo_keywords`, `news_story`.`seo_description` AS `seo_description`, `news_story`.`important` AS `important`, `news_story`.`status` AS `status`, `news_story`.`time_create` AS `time_create`, `news_story`.`time_update` AS `time_update`, `news_story`.`time_publish` AS `time_publish`, `news_story`.`uid` AS `uid`, `news_story`.`hits` AS `hits`, `news_story`.`image` AS `image`, `news_story`.`path` AS `path`, `news_story`.`cropping` AS `cropping`, `news_story`.`main_image` AS `main_image`, `news_story`.`additional_images` AS `additional_images`, `news_story`.`point` AS `point`, `news_story`.`count` AS `count`, `news_story`.`favourite` AS `favourite`, `news_story`.`attach` AS `attach`, `news_story`.`attribute` AS `attribute`, `news_story`.`type` AS `type` FROM `news_story` WHERE `slug` = :where1
    params: [where1] 7-morning-stretches-to-start-day;
    10:45:44.6971
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.6983
    [0.0005]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.6995
    [0.0004]
    query: SELECT `media_doc`.`id` AS `id`, `media_doc`.`path` AS `path`, `media_doc`.`filename` AS `filename`, `media_doc`.`attributes` AS `attributes`, `media_doc`.`mimetype` AS `mimetype`, `media_doc`.`title` AS `title`, `media_doc`.`description` AS `description`, `media_doc`.`active` AS `active`, `media_doc`.`time_created` AS `time_created`, `media_doc`.`time_updated` AS `time_updated`, `media_doc`.`time_deleted` AS `time_deleted`, `media_doc`.`appkey` AS `appkey`, `media_doc`.`uid` AS `uid`, `media_doc`.`count` AS `count`, `media_doc`.`season` AS `season`, `media_doc`.`updated_by` AS `updated_by`, `media_doc`.`license_type` AS `license_type`, `media_doc`.`copyright` AS `copyright`, `media_doc`.`geoloc_latitude` AS `geoloc_latitude`, `media_doc`.`geoloc_longitude` AS `geoloc_longitude`, `media_doc`.`cropping` AS `cropping`, `media_doc`.`featured` AS `featured` FROM `media_doc` WHERE `id` = :where1
    params: [where1] 1132;
    10:45:44.701
    [0.0004]
    query: SELECT `comment_root`.* FROM `comment_root` WHERE `module` = :where1 AND `type` = :where2 AND `item` = :where3
    params: [where1] news;[where2] news;[where3] 620;
    10:45:44.7211
    [0.0005]
    query: SELECT `core_session`.* FROM `core_session` WHERE `id` = :where1
    params: [where1] ftm0e6ln6nf1kkhfa5dvl6cgt5;
    10:45:44.722
    [0.0005]
    query: INSERT INTO `core_session` (`modified`, `data`, `id`, `lifetime`) VALUES (:modified, :data, :id, :lifetime)
    params: [modified] 1722060944;[data] __ZF|a:2:{s:20:"_REQUEST_ACCESS_TIME";d:1722060944.523525;s:6:"_VALID";a:1:{s:36:"Zend\Session\Validator\HttpUserAgent";s:103:"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; [email protected])";}}PI_USER|a:2:{s:5:"field";a:3:{s:2:"id";i:0;s:8:"identity";s:0:"";s:4:"name";s:10:"مهمان";}s:4:"time";i:1722061244;}hits_news|a:1:{i:620;b:1;}FlashMessenger|C:23:"Zend\Stdlib\ArrayObject":205:{a:4:{s:7:"storage";a:0:{}s:4:"flag";i:2;s:13:"iteratorClass";s:13:"ArrayIterator";s:19:"protectedProperties";a:4:{i:0;s:7:"storage";i:1;s:4:"flag";i:2;s:13:"iteratorClass";i:3;s:19:"protectedProperties";}}};[id] ftm0e6ln6nf1kkhfa5dvl6cgt5;[lifetime] 1440;
    system
    Execution time
    0.3081 s
    Included files
    597 files
    Memory usage
    12308832; peak: 12426384 bytes
    OS
    Linux
    Web Server
    LiteSpeed
    PHP Version
    7.0.33
    Pi Environment
    2.6.0-beta development
    Zend Version
    2.4.11
    Persist Engine
    file
    Cache Storage
    Pi\Cache\Storage\Adapter\Filesystem
    Module
    news
    Theme
    osportv3
    Extensions
    APC: ; Intl; cURL