{"id":2375,"date":"2026-01-02T11:25:31","date_gmt":"2026-01-02T02:25:31","guid":{"rendered":"https:\/\/weeklyown.co.kr\/?p=2375"},"modified":"2025-12-31T01:26:55","modified_gmt":"2025-12-30T16:26:55","slug":"%ec%95%84%ec%b9%a8%ec%9d%98-%ed%83%9c%ec%96%91-%eb%8b%b9%ec%8b%a0%ec%9d%98-%ed%95%98%eb%a3%a8%eb%a5%bc-%ea%b9%a8%ec%9a%b0%eb%8a%94-12%ea%b0%80%ec%a7%80-%ec%9b%80%ec%a7%81%ec%9e%84%ec%9d%98-%ea%b3%bc","status":"publish","type":"post","link":"https:\/\/weeklyown.co.kr\/?p=2375","title":{"rendered":"\uc544\uce68\uc758 \ud0dc\uc591: \ub2f9\uc2e0\uc758 \ud558\ub8e8\ub97c \uae68\uc6b0\ub294 12\uac00\uc9c0 \uc6c0\uc9c1\uc784\uc758 \uacfc\ud559"},"content":{"rendered":"<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">\uc218\ub9ac\uc57c \ub098\ub9c8\uc2a4\uce74\ub77c(Surya Namaskar), \ubee3\ubee3\ud55c \ubab8\uc5d0 \uc0dd\uae30\ub97c \ubd88\uc5b4\ub123\ub294 \uc804\uc2e0 \uc21c\ud658 \ub8e8\ud2f4<\/b><\/p>\n<p data-path-to-node=\"4\">\ub9e4\uc77c \uc544\uce68, \uc54c\ub78c \uc18c\ub9ac\uc5d0 \uac04\uc2e0\ud788 \ub208\uc744 \ub728\uace0 \ubb34\uac70\uc6b4 \ubab8\uc744 \uc774\ub04c\uba70 \ucee4\ud53c \ud55c \uc794\uc73c\ub85c \ud558\ub8e8\ub97c \ubc84\ud2f0\uace0 \uc788\uc9c0\ub294 \uc54a\uc740\uac00? 2030 \uc138\ub300\uc5d0\uac8c &#8216;\uc544\uce68&#8217;\uc740 \ub298 \ubd80\uc871\ud558\uace0 \uace0\ub2e8\ud55c \uc2dc\uac04\uc774\ub2e4. \ud558\uc9c0\ub9cc \uc694\uac00\uc5d0\uc11c\ub294 \uc774 \uc2dc\uac04\uc744 &#8216;\ube0c\ub77c\ub9cc \ubb34\ud6c4\ub974\ud0c0(Brahman Muhurta)&#8217;, \uc989 \uc6b0\uc8fc\uc758 \uc5d0\ub108\uc9c0\uac00 \uac00\uc7a5 \ucda9\ub9cc\ud55c \uc2dc\uac04\uc774\ub77c \ubd80\ub978\ub2e4. \uc774 \uace8\ub4e0 \ud0c0\uc784\uc5d0 \ud589\ud558\ub294 10\ubd84\uc758 \uc694\uac00\ub294 \ub2f9\uc2e0\uc758 \ud558\ub8e8 24\uc2dc\uac04\uc744 \uc644\uc804\ud788 \ub2e4\ub978 \ub18d\ub3c4\ub85c \ucc44\uc6cc\uc904 \uc218 \uc788\ub2e4.<\/p>\n<p data-path-to-node=\"5\">\uadf8 \uc911\uc2ec\uc5d0\ub294 &#8216;\ud0dc\uc591 \uacbd\ubc30&#8217;\ub77c\ub294 \ub73b\uc758 <b data-path-to-node=\"5\" data-index-in-node=\"20\">\uc218\ub9ac\uc57c \ub098\ub9c8\uc2a4\uce74\ub77c<\/b>\uac00 \uc788\ub2e4. \uc774\ub294 \ub2e8\uc21c\ud55c \uc2a4\ud2b8\ub808\uce6d\uc774 \uc544\ub2c8\ub2e4. 12\uac1c\uc758 \ub3d9\uc791\uc774 \ud558\ub098\uc758 \ud750\ub984\uc73c\ub85c \uc774\uc5b4\uc9c0\uba70 \uc804\uc2e0\uc758 \uadfc\uc721\uc744 \uae68\uc6b0\uace0, \ud638\ud761\uc744 \ud1b5\ud574 \uc138\ud3ec \ud558\ub098\ud558\ub098\uc5d0 \uc0b0\uc18c\ub97c \uacf5\uae09\ud558\ub294 &#8216;\uc0b4\uc544\uc788\ub294 \uba85\uc0c1&#8217;\uc774\ub2e4.<\/p>\n<hr data-path-to-node=\"6\" \/>\n<h2 data-path-to-node=\"7\">01. \ud574\ubd80\ud559\uc801 \uace0\ucc30: \uc65c &#8216;\ud0dc\uc591 \uacbd\ubc30&#8217;\ub294 \uc644\ubcbd\ud55c \uc6b4\ub3d9\uc778\uac00?<\/h2>\n<p data-path-to-node=\"8\">\uc218\ub9ac\uc57c \ub098\ub9c8\uc2a4\uce74\ub77c\ub294 \uc6b0\ub9ac \ubab8\uc758 \uc55e\uba74(\uad74\uace1)\uacfc \ub4b7\uba74(\uc2e0\uc804)\uc744 \ubc88\uac08\uc544 \uac00\uba70 \uc790\uadf9\ud558\ub294 \uc644\ubcbd\ud55c \ub300\uce6d \uc6b4\ub3d9\uc774\ub2e4.<\/p>\n<ul data-path-to-node=\"9\">\n<li>\n<p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">\ucc99\ucd94\uc758 \uc804\ubc29\uc704\uc801 \uac00\ub3d9:<\/b> \ucc99\ucd94\ub97c \uc55e\uc73c\ub85c \uad7d\ud788\uace0 \ub4a4\ub85c \uc816\ud788\ub294 \ub3d9\uc791\uc774 \ubc18\ubcf5\ub418\uba70, \ubc24\uc0c8 \uad73\uc5b4 \uc788\ub358 \ucc99\ucd94 \uae30\ub9bd\uadfc\uacfc \ub9c8\ub514\ub9c8\ub514\uc758 \uc720\uc5f0\uc131\uc744 \uc989\uac01\uc801\uc73c\ub85c \ud68c\ubcf5\uc2dc\ud0a8\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">\uc804\uc2e0 \uadfc\uc721\uc758 \ud611\uc751:<\/b> \ud314, \ub2e4\ub9ac, \ubcf5\ubd80, \ub4f1 \uadfc\uc721\uc744 \ubaa8\ub450 \uc0ac\uc6a9\ud558\uc5ec \ud608\uc561 \uc21c\ud658\uc744 \ucd09\uc9c4\ud558\uace0 \uae30\ucd08 \ub300\uc0ac\ub7c9\uc744 \ub192\uc778\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"9,2,0\"><b data-path-to-node=\"9,2,0\" data-index-in-node=\"0\">\uad50\uac10\u00b7\ubd80\uad50\uac10 \uc2e0\uacbd\uc758 \uc870\ud654:<\/b> \ub3d9\uc791\uacfc \ud638\ud761\uc744 \uc77c\uce58\uc2dc\ud0a4\ub294 \uacfc\uc815\uc5d0\uc11c \uc790\uc728\uc2e0\uacbd\uacc4\uac00 \uc548\uc815\ub418\uc5b4 \uc544\uce68 \ud2b9\uc720\uc758 \ubb34\uae30\ub825\ud568\uc774\ub098 \ubd88\uc548\uac10\uc744 \ud574\uc18c\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"10\" \/>\n<h2 data-path-to-node=\"11\">02. \ud575\uc2ec \uc2dc\ud000\uc2a4: \uc5d0\ub108\uc9c0\uc758 \ud1b5\ub85c\ub97c \uc5ec\ub294 \uc8fc\uc694 \ub3d9\uc791<\/h2>\n<p data-path-to-node=\"12\">\uc218\ub9ac\uc57c \ub098\ub9c8\uc2a4\uce74\ub77c A(Surya Namaskar A)\ub97c \uae30\uc900\uc73c\ub85c, \uac00\uc7a5 \ud575\uc2ec\uc801\uc778 3\ub2e8\uacc4 \uad6c\uac04\uc744 \ubd84\uc11d\ud55c\ub2e4.<\/p>\n<h3 data-path-to-node=\"13\"><b data-path-to-node=\"13\" data-index-in-node=\"0\">Step 1. \uc6b0\ub974\ub4dc\ubc14 \ud558\uc2a4\ud0c0\uc0ac\ub098 (Urdhva Hastasana) &#8211; \ud558\ub298\uc744 \ud5a5\ud55c \ud655\uc7a5<\/b><\/h3>\n<p data-path-to-node=\"14\">\ub450 \ubc1c\uc744 \ubaa8\uc73c\uace0 \uc11c\uc11c \uc591\uc190\uc744 \uba38\ub9ac \uc704\ub85c \ub192\uac8c \ubed7\ub294\ub2e4. \uc2dc\uc120\uc740 \uc5c4\uc9c0\uc190\uac00\ub77d\uc744 \ud5a5\ud55c\ub2e4.<\/p>\n<ul data-path-to-node=\"15\">\n<li>\n<p data-path-to-node=\"15,0,0\"><b data-path-to-node=\"15,0,0\" data-index-in-node=\"0\">Effect:<\/b> \ubc24\uc0c8 \ub20c\ub824\uc788\ub358 \ucc99\ucd94 \ub9c8\ub514\ub9c8\ub514\ub97c \uae38\uac8c \ub298\ub9ac\uace0, \uaca8\ub4dc\ub791\uc774 \ub9bc\ud504\uc808\uc744 \uc790\uadf9\ud574 \uc0c1\uccb4\uc758 \ubd80\uae30\ub97c \uc81c\uac70\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"16\"><b data-path-to-node=\"16\" data-index-in-node=\"0\">Step 2. \ucc28\ud22c\ub791\uac00 \ub2e8\ub2e4\uc0ac\ub098 (Chaturanga Dandasana) &#8211; \ub2e8\ub2e8\ud55c \uc911\uc2ec\uc758 \ud798<\/b><\/h3>\n<p data-path-to-node=\"17\">\ud478\uc26c\uc5c5 \uc790\uc138\ucc98\ub7fc \ubab8\uc744 \uc77c\uc9c1\uc120\uc73c\ub85c \uc720\uc9c0\ud558\uba70 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uac04\ub2e4.<\/p>\n<ul data-path-to-node=\"18\">\n<li>\n<p data-path-to-node=\"18,0,0\"><b data-path-to-node=\"18,0,0\" data-index-in-node=\"0\">Effect:<\/b> \uc694\uac00\uc5d0\uc11c \uac00\uc7a5 \uc911\uc694\ud55c \ucf54\uc5b4\uc640 \uc0c1\uccb4 \uadfc\ub825\uc744 \uae30\ub974\ub294 \uad6c\uac04\uc774\ub2e4. \ud314\uafc8\uce58\ub97c \uc606\uad6c\ub9ac\uc5d0 \ubd99\uc5ec \ub0b4\ub824\uac08 \ub54c \uc5b4\uae68\uc758 \uc548\uc815\uc131\uc774 \ud655\ubcf4\ub418\uace0 \uc0bc\ub450\uadfc\uc774 \ud0c4\ud0c4\ud574\uc9c4\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"19\"><b data-path-to-node=\"19\" data-index-in-node=\"0\">Step 3. \uc6b0\ub974\ub4dc\ubc14 \ubb34\uce74 \uc2a4\ubc14\ub098\uc0ac\ub098 (Upward-Facing Dog) &#8211; \uac00\uc2b4\uc758 \uac1c\ubc29<\/b><\/h3>\n<p data-path-to-node=\"20\">\ubc1c\ub4f1\uc73c\ub85c \ubc14\ub2e5\uc744 \ubc00\uba70 \uac00\uc2b4\uc744 \uc704\ub85c \ub192\uac8c \ub4e4\uc5b4 \uc62c\ub9b0\ub2e4.<\/p>\n<ul data-path-to-node=\"21\">\n<li>\n<p data-path-to-node=\"21,0,0\"><b data-path-to-node=\"21,0,0\" data-index-in-node=\"0\">Effect:<\/b> \uad7d\uc5b4 \uc788\ub358 \uac00\uc2b4 \uc804\uba74(\ub300\ud749\uadfc)\uc744 \uc5f4\uace0 \ubcf5\ubd80 \uadfc\uc721\uc744 \uae38\uac8c \ub298\ub9b0\ub2e4. \uc774\ub294 \uae4a\uc740 \ud638\ud761\uc744 \uac00\ub2a5\ud558\uac8c \ud558\uc5ec \ub1cc\uc5d0 \uc2e0\uc120\ud55c \uc5d0\ub108\uc9c0\ub97c \uacf5\uae09\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"22\" \/>\n<h2 data-path-to-node=\"23\">03. \ud638\ud761\uc758 \uae30\uc220: \uc6c0\uc9c1\uc784\uc5d0 \uc0dd\uba85\ub825\uc744 \ubd88\uc5b4\ub123\ub294 \ubc95<\/h2>\n<p data-path-to-node=\"24\">\uc694\uac00\uc640 \uc77c\ubc18 \uc2a4\ud2b8\ub808\uce6d\uc758 \uacb0\uc815\uc801 \ucc28\uc774\ub294 <b data-path-to-node=\"24\" data-index-in-node=\"21\">&#8216;\ud504\ub77c\ub098\uc57c\ub9c8(Pranayama)&#8217;, \uc989 \ud638\ud761<\/b>\uc5d0 \uc788\ub2e4. \uc218\ub9ac\uc57c \ub098\ub9c8\uc2a4\uce74\ub77c\ub97c \ud560 \ub54c\ub294 \ubc18\ub4dc\uc2dc \ucf54\ub85c \ub9c8\uc2dc\uace0 \ucf54\ub85c \ub0b4\ubc49\ub294 \ud638\ud761\uc744 \uc720\uc9c0\ud574\uc57c \ud55c\ub2e4.<\/p>\n<ul data-path-to-node=\"25\">\n<li>\n<p data-path-to-node=\"25,0,0\"><b data-path-to-node=\"25,0,0\" data-index-in-node=\"0\">\ub9c8\uc2dc\ub294 \uc228(Inhale):<\/b> \ubab8\uc744 \ud655\uc7a5\ud558\uac70\ub098 \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9b4 \ub54c \ub9c8\uc2e0\ub2e4. \uc774\ub54c \uc5d0\ub108\uc9c0\uac00 \ubab8 \uc548\uc73c\ub85c \uac00\ub4dd \ucc44\uc6cc\uc9c0\ub294 \uac83\uc744 \ub290\ub080\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"25,1,0\"><b data-path-to-node=\"25,1,0\" data-index-in-node=\"0\">\ub0b4\ubc49\ub294 \uc228(Exhale):<\/b> \ubab8\uc744 \uc219\uc774\uac70\ub098 \uc218\ucd95\ud560 \ub54c \ub0b4\ubc49\ub294\ub2e4. \ubab8 \uc548\uc758 \ub178\ud3d0\ubb3c\uacfc \uae34\uc7a5\uc774 \uc228\uacfc \ud568\uaed8 \ubc16\uc73c\ub85c \ube60\uc838\ub098\uac04\ub2e4\uace0 \uc2dc\uac01\ud654\ud55c\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<p data-path-to-node=\"26\">\ub3d9\uc791\uc774 \ube60\ub97c \ud544\uc694\ub294 \uc5c6\ub2e4. \uc790\uc2e0\uc758 \ud638\ud761 \uae38\uc774\uc5d0 \ub9de\ucdb0 \uc6c0\uc9c1\uc784\uc758 \uc18d\ub3c4\ub97c \uc870\uc808\ud560 \ub54c, \ube44\ub85c\uc18c \ubab8\uc740 \uc800\ud56d \uc5c6\uc774 \ubd80\ub4dc\ub7fd\uac8c \uc5f4\ub9ac\uae30 \uc2dc\uc791\ud55c\ub2e4.<\/p>\n<hr data-path-to-node=\"27\" \/>\n<h2 data-path-to-node=\"28\">04. 2030\uc744 \uc704\ud55c \uac00\uc774\ub4dc: \ubee3\ubee3\ud55c &#8216;\uc694\ub9b0\uc774&#8217;\ub3c4 \uad1c\ucc2e\uc544<\/h2>\n<p data-path-to-node=\"29\">\ub9ce\uc740 \uc785\ubb38\uc790\uac00 \uc190\uc774 \ubc14\ub2e5\uc5d0 \ub2ff\uc9c0 \uc54a\uac70\ub098 \ub2e4\ub9ac\uac00 \ud3b4\uc9c0\uc9c0 \uc54a\uc544 \uc88c\uc808\ud55c\ub2e4. \ud558\uc9c0\ub9cc \uc694\uac00\ub294 &#8216;\uc644\uc131&#8217;\uc774 \uc544\ub2c8\ub77c &#8216;\uacfc\uc815&#8217;\uc5d0 \uc758\ubbf8\uac00 \uc788\ub2e4.<\/p>\n<ul data-path-to-node=\"30\">\n<li>\n<p data-path-to-node=\"30,0,0\"><b data-path-to-node=\"30,0,0\" data-index-in-node=\"0\">\ubb34\ub98e \uad7d\ud788\uae30:<\/b> \uc804\uad74 \uc790\uc138(\uc0c1\uccb4\ub97c \uc219\uc774\ub294 \uc790\uc138)\uc5d0\uc11c \ud5c8\ubc85\uc9c0 \ub4a4\uac00 \ub108\ubb34 \ub2f9\uae34\ub2e4\uba74 \ubb34\ub98e\uc744 \uae30\uaebc\uc774 \uad7d\ud600\ub77c. \uc911\uc694\ud55c \uac83\uc740 \ucc99\ucd94\uac00 \uace7\uac8c \ud3b4\uc9c0\ub294 \uac10\uac01\uc774\ub2e4.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"30,1,0\"><b data-path-to-node=\"30,1,0\" data-index-in-node=\"0\">\ubcc0\ud615 \ub3d9\uc791 \ud65c\uc6a9:<\/b> \ucc28\ud22c\ub791\uac00 \uc790\uc138\uac00 \ud798\ub4e4\ub2e4\uba74 \ubb34\ub98e\uc744 \ubc14\ub2e5\uc5d0 \ub300\uace0 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uac00\ub3c4 \ucda9\ubd84\ud558\ub2e4. \uadfc\uc721\uc774 \uc900\ube44\ub418\uc9c0 \uc54a\uc740 \uc0c1\ud0dc\uc5d0\uc11c\uc758 \ubb34\ub9ac\ud55c \ub3c4\uc804\uc740 \ubd80\uc0c1\uc744 \ucd08\ub798\ud560 \ubfd0\uc774\ub2e4.<\/p>\n<\/li>\n<\/ul>\n<hr data-path-to-node=\"31\" \/>\n<h2 data-path-to-node=\"32\">05. \uc5d0\ub514\ud130\uc758 \uc81c\uc5b8: \uc544\uce68 10\ubd84\uc758 \uae30\uc801\uc744 \ubbff\uc73c\uc138\uc694<\/h2>\n<p data-path-to-node=\"33\">\uc131\uacf5\uc801\uc778 \ud558\ub8e8\ub294 \uac70\ucc3d\ud55c \uc131\uacfc\uc5d0\uc11c \uc624\ub294 \uac83\uc774 \uc544\ub2c8\ub77c, \ub0b4\uac00 \ub0b4 \ubab8\uc744 \uc628\uc804\ud788 \ucee8\ud2b8\ub864\ud558\uace0 \uc788\ub2e4\ub294 \uac10\uac01\uc5d0\uc11c \uc628\ub2e4. \uc218\ub9ac\uc57c \ub098\ub9c8\uc2a4\uce74\ub77c 5\uc138\ud2b8\ub97c \ub9c8\uce58\uace0 \ub540\ubc29\uc6b8\uc774 \uc0b4\uc9dd \ub9fa\ud78c \ucc44 \uc11c \uc788\ub294 \ub2f9\uc2e0\uc758 \ubaa8\uc2b5\uc740 \uadf8 \uc5b4\ub5a4 \uc601\uc591\uc81c\ubcf4\ub2e4 \uac15\ub825\ud55c \uc5d0\ub108\uc9c0\ub97c \ubc1c\uc0b0\ud560 \uac83\uc774\ub2e4.<\/p>\n<p data-path-to-node=\"34\">\ub0b4\uc77c \uc544\uce68, \ub208\uc744 \ub728\uc790\ub9c8\uc790 \uc2a4\ub9c8\ud2b8\ud3f0\uc744 \uc9d1\uc5b4 \ub4dc\ub294 \ub300\uc2e0 \ub9e4\ud2b8\ub97c \ud3bc\uccd0\ubcf4\uc790. \ud0dc\uc591\uc744 \ud5a5\ud574 \ud314\uc744 \ubed7\ub294 \uadf8 \uc9e7\uc740 \uc21c\uac04\uc774 \ub2f9\uc2e0\uc758 \ud3c9\ubc94\ud55c \uc77c\uc0c1\uc744 \ud2b9\ubcc4\ud55c &#8216;\uc218\ub828&#8217;\uc758 \uc2dc\uac04\uc73c\ub85c \ubc14\uafd4\uc904 \uac83\uc774\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc218\ub9ac\uc57c \ub098\ub9c8\uc2a4\uce74\ub77c(Surya Namaskar), \ubee3\ubee3\ud55c \ubab8\uc5d0 \uc0dd\uae30\ub97c \ubd88\uc5b4\ub123\ub294 \uc804\uc2e0 \uc21c\ud658 \ub8e8\ud2f4 \ub9e4\uc77c \uc544\uce68, \uc54c\ub78c \uc18c\ub9ac\uc5d0 \uac04\uc2e0\ud788 \ub208\uc744 \ub728\uace0 \ubb34\uac70\uc6b4 \ubab8\uc744 \uc774\ub04c\uba70 \ucee4\ud53c \ud55c \uc794\uc73c\ub85c \ud558\ub8e8\ub97c \ubc84\ud2f0\uace0 \uc788\uc9c0\ub294 \uc54a\uc740\uac00? 2030 \uc138\ub300\uc5d0\uac8c &#8216;\uc544\uce68&#8217;\uc740 \ub298 \ubd80\uc871\ud558\uace0 \uace0\ub2e8\ud55c \uc2dc\uac04\uc774\ub2e4. \ud558\uc9c0\ub9cc \uc694\uac00\uc5d0\uc11c\ub294 \uc774 \uc2dc\uac04\uc744 &#8216;\ube0c\ub77c\ub9cc \ubb34\ud6c4\ub974\ud0c0(Brahman Muhurta)&#8217;, \uc989 \uc6b0\uc8fc\uc758 \uc5d0\ub108\uc9c0\uac00 \uac00\uc7a5 \ucda9\ub9cc\ud55c \uc2dc\uac04\uc774\ub77c \ubd80\ub978\ub2e4. \uc774 \uace8\ub4e0 \ud0c0\uc784\uc5d0 \ud589\ud558\ub294 10\ubd84\uc758 \uc694\uac00\ub294 \ub2f9\uc2e0\uc758 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