{"id":10649,"date":"2021-10-27T10:21:59","date_gmt":"2021-10-27T10:21:59","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=10649"},"modified":"2022-05-04T13:51:42","modified_gmt":"2022-05-04T13:51:42","slug":"pillow-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/","title":{"rendered":"\u7761\u524d\u745c\u73c8\uff1a\u4f86\u5834\u6b50\u7f8e\u76db\u884c\u7684\u6795\u982d\u745c\u73c8\uff0c\u8212\u7de9\u7dca\u7e43\u53c8\u80fd\u63d0\u5347\u7761\u7720\u54c1\u8cea\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-1033816074\"><a href=\"https:\/\/oneyogaonline.com\/courses\/arm-balance-free\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-03-18 at 10.43.56\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><p>\u5931\u7720\u3001\u60c5\u7dd2\u7dca\u7e43\u548c\u6162\u6027\u75bc\u75db\u65e9\u5df2\u662f\u73fe\u4ee3\u4eba\u7684\u6587\u660e\u75c5\uff0c\u808c\u8089\u7dca\u7e43\u4e0d\u53ea\u6703\u9020\u6210\u6cbe\u9ecf\u548c\u8eab\u9ad4\u50f5\u786c\uff0c\u66f4\u6703\u5f71\u97ff\u7761\u7720\u54c1\u8cea\u3002\u70ba\u4e86\u9054\u5230\u771f\u6b63\u7684\u8eab\u5fc3\u653e\u9b06\uff0c\u6b50\u7f8e\u6709\u8a31\u591a\u745c\u73c8\u8001\u5e2b\u958b\u59cb\u5c08\u6ce8\u65bc\u6709\u52a9\u65bc\u5168\u8eab<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/14\/stretching-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u808c\u8089\u8212\u5c55<\/a>\u7684\u745c\u73c8\u52d5\u4f5c\uff0c\u53ea\u8981\u6bcf\u665a\u7761\u524d\u8eba\u5728\u5e8a\u4e0a\u5c31\u80fd\u505a\uff0c\u7a31\u4e4b\u70ba\u6795\u982d\u745c\u73c8(Pillow Yoga)\u3002<\/p><p>\u4ee5\u4e0b\u5c07\u70ba\u5927\u5bb6\u4ecb\u7d39 3 \u500b\u6795\u982d\u745c\u73c8\u52d5\u4f5c\uff0c\u4e0d\u904e\u56e0\u70ba\u6bcf\u4e00\u500b\u4eba\u7684\u5e8a\u8edf\u786c\u5ea6\u4e0d\u540c\uff0c\u5efa\u8b70\u6700\u597d\u9084\u662f\u8981\u8eba\u5728<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/09\/13\/yoga-mat\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u588a<\/a>\u4e0a\uff0c\u6709\u5730\u9762\u7684\u652f\u6490\u624d\u4e0d\u6703\u53d7\u50b7\u5594\uff1a<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d685106499a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d685106499a\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/#%E7%9D%A1%E5%89%8D%E5%B0%B1%E8%83%BD%E5%81%9A%EF%BC%813_%E5%80%8B%E6%9E%95%E9%A0%AD%E7%91%9C%E7%8F%88%E9%AB%94%E5%BC%8F%E6%8E%A8%E8%96%A6\">\u7761\u524d\u5c31\u80fd\u505a\uff013 \u500b\u6795\u982d\u745c\u73c8\u9ad4\u5f0f\u63a8\u85a6<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/#1_%E4%BB%B0%E8%87%A5%E9%B4%BF%E5%BC%8F_Reclined_pigeon\">1. \u4ef0\u81e5\u9d3f\u5f0f (Reclined pigeon)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/#%E5%8B%95%E4%BD%9C%E6%AD%A5%E9%A9%9F%EF%BC%9A\">\u52d5\u4f5c\u6b65\u9a5f\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/#2_%E5%BF%AB%E6%A8%82%E5%AC%B0%E5%85%92%E5%BC%8F_Happy_baby\">2. \u5feb\u6a02\u5b30\u5152\u5f0f (Happy baby)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/#%E5%8B%95%E4%BD%9C%E6%AD%A5%E9%A9%9F%EF%BC%9A-2\">\u52d5\u4f5c\u6b65\u9a5f\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/#3_%E4%BB%B0%E8%87%A5%E8%84%8A%E6%A4%8E%E6%89%AD%E8%BD%89%E5%BC%8F_Reclined_spinal_twist\">3. \u4ef0\u81e5\u810a\u690e\u626d\u8f49\u5f0f (Reclined spinal twist)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/#%E5%8B%95%E4%BD%9C%E6%AD%A5%E9%A9%9F%EF%BC%9A-3\">\u52d5\u4f5c\u6b65\u9a5f\uff1a<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9D%A1%E5%89%8D%E5%B0%B1%E8%83%BD%E5%81%9A%EF%BC%813_%E5%80%8B%E6%9E%95%E9%A0%AD%E7%91%9C%E7%8F%88%E9%AB%94%E5%BC%8F%E6%8E%A8%E8%96%A6\"><\/span>\u7761\u524d\u5c31\u80fd\u505a\uff013 \u500b\u6795\u982d\u745c\u73c8\u9ad4\u5f0f\u63a8\u85a6<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BB%B0%E8%87%A5%E9%B4%BF%E5%BC%8F_Reclined_pigeon\"><\/span>1. \u4ef0\u81e5\u9d3f\u5f0f (Reclined pigeon)<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6306-1024x683.jpg\" alt=\"\" class=\"wp-image-12828\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6306-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6306-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6306-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6306-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6306-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6306.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u4ef0\u81e5\u9d3f\u5f0f\u53ef\u4ee5\u4f38\u5c55\u5230\u5750\u9aa8\u795e\u7d93\u9023\u7d50\u7684\u6df1\u5c64\u808c\u8089\u2014\u2014\u68a8\u72c0\u808c\uff0c\u9019\u662f\u4e00\u584a\u5f88\u5bb9\u6613\u88ab\u5ffd\u7565\uff0c\u4e5f\u5f88\u96e3\u4f38\u5c55\u5230\u7684\u808c\u8089\uff0c\u900f\u904e\u9019\u500b\u745c\u73c8\u59ff\u52e2\u53ef\u4ee5\u8212\u7de9\u56e0<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/14\/camel-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e45\u5750<\/a>\u6216\u4e45\u7ad9\u800c\u9020\u6210\u5750\u9aa8\u795e\u7d93\u9644\u8fd1\u7684\u808c\u8089\u7dca\u7e43\u3002<\/p><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%AD%A5%E9%A9%9F%EF%BC%9A\"><\/span>\u52d5\u4f5c\u6b65\u9a5f\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4><p>1. \u4ee5\u4ef0\u81e5\u59ff\u8eba\u4e0b\uff0c\u5148\u5c07\u4e00\u8173 90 \u5ea6\u5f4e\u66f2\uff0c\u518d\u7528\u53e6\u5916\u4e00\u96bb\u8173\u8f14\u52a9\uff0c\u76e1\u53ef\u80fd\u5c07\u5f4e\u66f2\u7684\u817f\u5f80\u8eab\u9ad4\u9760\u8fd1<\/p><p>2. \u505c\u7559\u5728\u6b64\u52d5\u4f5c 30 \u79d2\u5f8c\uff0c\u63db\u8173\u91cd\u8907\u6b65\u9a5f<\/p><p><strong>Hello Yogis \u6280\u5de7\u5206\u4eab\uff1a<\/strong>\u53ef\u4ee5\u4f9d\u7167\u500b\u4eba\u67d4\u8edf\u5ea6\u4e0d\u540c\uff0c\u62c9\u4f38\u5230\u81ea\u5df1\u53ef\u4ee5\u63a5\u53d7\uff0c\u4e26\u4e14\u6709\u611f\u7684\u4f4d\u7f6e\uff0c\u6bcf\u5929\u4f38\u5c55\u5c31\u53ef\u4ee5\u89c0\u5bdf\u5230\u8eab\u9ad4\u7684\u8b8a\u5316\u3002<\/p><div class=\"hello-15-p\" id=\"hello-1064230569\"><a href=\"https:\/\/oneyogaonline.com\/courses\/ryt200-trial-2025\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-12-04 at 12.55.46\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%BF%AB%E6%A8%82%E5%AC%B0%E5%85%92%E5%BC%8F_Happy_baby\"><\/span>2. \u5feb\u6a02\u5b30\u5152\u5f0f (Happy baby)<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6302-1024x683.jpg\" alt=\"\" class=\"wp-image-12829\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6302-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6302-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6302-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6302-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6302-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6302.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u900f\u904e\u5c07\u96d9\u8173\u62ac\u8eab\uff0c\u4e0d\u50c5\u53ef\u4ee5\u4f38\u5c55\u5230\u5927\u817f\u5f8c\u5074\u808c\u8089\uff0c\u4e5f\u80fd\u91cb\u653e\u810a\u690e\u58d3\u529b\uff0c\u8b93\u810a\u690e\u5b8c\u5168\u5e73\u8cbc\u5728\u5730\uff0c\u4e0d\u7528\u627f\u53d7\u4efb\u4f55\u8eab\u9ad4\u91cd\u91cf\u3002\u9019\u500b\u52d5\u4f5c\u4e3b\u8981\u662f\u653e\u9b06\u5168\u8eab\u808c\u8089\uff0c\u4e5f\u662f\u70ba\u7761\u7720\u9810\u5099\uff0c\u7761\u524d\u53ef\u4ee5\u642d\u914d\u8f15\u97f3\u6a02\uff0c\u505a\u6b64\u52d5\u4f5c\u6642\u4e5f\u80fd\u4e00\u4f75<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/08\/gratitude-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u51a5\u60f3<\/a>\u3002<\/p><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%AD%A5%E9%A9%9F%EF%BC%9A-2\"><\/span>\u52d5\u4f5c\u6b65\u9a5f\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4><p>1. \u8b1b\u5169\u8173\u62ac\u8d77\uff0c\u50cf\u5b30\u5152\u4e00\u6a23<\/p><p>2. \u7528\u96d9\u624b\u62c9\u4f4f\u8173\u5e95\u677f\u5167\u5074<br>3. \u5927\u817f\u5f8c\u5074\u6709\u62c9\u4f38\u611f\uff0c\u7d04\u505c\u7559 15 \u79d2\uff0c\u4f11\u606f\u5f8c\u518d\u91cd\u8907 3 \u6b21<\/p><p><strong>Hello Yogis \u6280\u5de7\u5206\u4eab\uff1a<\/strong><\/p><div class=\"hello-content-4\" id=\"hello-1615867076\"><a href=\"https:\/\/82df2b4a.sibforms.com\/serve\/MUIFAOJ8ldx4mBJsid02Z9srcdCP-EbhSYtElydclF2Lyb7NdVbERB0d4NmuYu_eawDPR01xvGGPStiRzJHyX83Yjd_CFI73AJ1kS7hK-Dzjyz0kUtJ8BLbkNnep5aTDAkVkWYp6pWVZr2X_LXL9i9mAOMQShp_GN1PGto9PVgAFWyBApeAOkW3NiNIzb1uPmyDbbXGjRgBnHAmJ\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-07-15 at 00.27.11\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><p>\u505a\u6b64\u52d5\u4f5c\u6642\u8acb\u4fdd\u6301\u808c\u8089\u548c\u5fc3\u60c5\u7684\u653e\u9b06\uff0c\u4e0d\u7528\u904e\u5ea6\u7528\u529b\u6216\u8981\u6c42\u81ea\u5df1\uff0c\u800c\u662f\u60f3\u8457\u70ba\u7761\u89ba\u6e96\u5099\u7684\u653e\u9b06\u52d5\u4f5c\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E4%BB%B0%E8%87%A5%E8%84%8A%E6%A4%8E%E6%89%AD%E8%BD%89%E5%BC%8F_Reclined_spinal_twist\"><\/span>3. \u4ef0\u81e5\u810a\u690e\u626d\u8f49\u5f0f (Reclined spinal twist)<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6326-1024x683.jpg\" alt=\"\" class=\"wp-image-12830\" width=\"1025\" height=\"684\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6326-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6326-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6326-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6326-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6326-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6326.jpg 1620w\" sizes=\"(max-width: 1025px) 100vw, 1025px\" \/><figcaption>\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u6b64\u52d5\u4f5c\u53ef\u4ee5\u523a\u6fc0\u810a\u690e\u5468\u570d\u7684\u795e\u7d93\uff0c\u4e5f\u80fd\u9b06\u958b\u6cbe\u9ecf\u7684\u808c\u8089\uff0c\u8b93\u810a\u690e\u5468\u908a\u7684\u808c\u8089\u5f97\u5230\u9069\u5ea6\u7684\u653e\u9b06\uff0c\u9664\u6b64\u4e4b\u5916\u9019\u500b\u59ff\u52e2\u9084\u80fd\u4f38\u5c55\u5230\u5e38\u5e38\u88ab\u5ffd\u7565\u7684\u9ad6\u95dc\u7bc0\uff0c\u900f\u904e\u626d\u8f49\u7684\u59ff\u52e2\u4f86\u9054\u5230\u9ad6\u95dc\u7bc0\u7684\u653e\u9b06\uff0c\u4f38\u5c55\u65e5\u5e38\u7dca\u7e43\u7684\u808c\u8089\uff0c\u5c0d\u65bc\u7761\u7720\u6709\u6975\u5927\u7684\u5e6b\u52a9\u3002<\/p><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8B%95%E4%BD%9C%E6%AD%A5%E9%A9%9F%EF%BC%9A-3\"><\/span>\u52d5\u4f5c\u6b65\u9a5f\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4><p>1. \u5e73\u8eba\u65bc\u745c\u73c8\u588a\u4e0a<\/p><p>2. \u96d9\u624b\u4f38\u5c55\u958b\u4f86\uff0c\u5169\u5074\u7684\u80a9\u80db\u9aa8\u8cbc\u65bc\u5730\u9762\u5f8c\uff0c\u5c07\u53f3\u8173 90 \u5ea6\u6a6b\u8de8\u65bc\u5de6\u8173<br>3. \u53f3\u819d\u5f80\u5730\u4e0b\u65b9\u5411\u4ee5\u626d\u8f49\u4e0b\u534a\u8eab\uff0c\u982d\u5247\u5411\u53f3\u908a\u770b<\/p><p>4. \u7d04\u505c\u7559 30 \u79d2\u5f8c\uff0c\u63db\u8173\u518d\u91cd\u8907\u4e0a\u8ff0\u52d5\u4f5c<\/p><p><strong>Hello Yogis \u6280\u5de7\u5206\u4eab\uff1a<\/strong>\u505a\u6b64\u52d5\u4f5c\u6642\u4e0d\u5fc5\u592a\u5f37\u6c42\u52d5\u4f5c\uff0c\u4ee5\u96d9\u80a9\u8cbc\u5e73\u70ba\u57fa\u6e96\uff0c\u9069\u5ea6\u5730\u626d\u8f49\u4e0b\u534a\u8eab\u70ba\u4e3b\u3002<\/p><p>\u9664\u4e86\u4ee5\u4e0a 3 \u500b\u9ad4\u5f0f\u5916\uff0c\u7761\u524d\u745c\u73c8\u5167\u6709\u975e\u5e38\u591a\u70ba\u4f38\u5c55\u808c\u8089\u8a2d\u8a08\u7684\u59ff\u52e2\uff0c\u5982\u6700\u57fa\u790e\u7684\u5750\u59ff\u524d\u5f4e\u548c\u62b1\u819d\u5c48\u817f\u5f0f\uff0c\u82e5\u89ba\u5f97\u4ee5\u4e0a\u59ff\u52e2\u5c0d\u4f60\u4f86\u8aaa\u96e3\u5ea6\u6bd4\u8f03\u9ad8\uff0c\u4e5f\u53ef\u4ee5\u5148\u5f9e\u57fa\u790e\u4f38\u5c55\u52d5\u4f5c\u958b\u59cb\u5594\uff01\u8d95\u5feb\u958b\u59cb\u4f60\u7684\u6795\u982d\u745c\u73c8\u4e4b\u65c5\u5427\uff5e<\/p><div style=\"height:8px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>\u4e3b\u5716\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pinterest.com\/pin\/385268943130153622\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pinterest<\/a><\/p><div style=\"height:9px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u6e1b\u8102\u8d85\u6709\u611f\uff01\u52e4\u7df4\u9019 3 \u62db\uff0c\u4e0d\u7528\u7bc0\u98df\u4e5f\u80fd\u8b93\u9ad4\u614b\u66f4\u597d\u770b<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/14\/stretching-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u63b0\u63b0\u75e0\u75db\uff014 \u62db\u4f38\u5c55\u745c\u73c8\uff0c\u8b93\u4f60\u7684\u8eab\u9ad4\u4e0d\u518d\u7dca\u7e43\u7cfe\u7d50<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u5931\u7720\u3001\u60c5\u7dd2\u7dca\u7e43\u548c\u6162\u6027\u75bc\u75db\u65e9\u5df2\u662f\u73fe\u4ee3\u4eba\u7684\u6587\u660e\u75c5\uff0c\u70ba\u4e86\u9054\u5230\u771f\u6b63\u7684\u8eab\u5fc3\u653e\u9b06\uff0c\u6b50\u7f8e\u6709\u8a31\u591a\u745c\u4f3d\u8001\u5e2b\u958b\u59cb\u63a8\u51fa\u300c\u6795\u982d\u745c\u4f3d(Pillow Yoga)\u300d\uff0c\u662f\u4e00\u7a2e\u53ea\u8981\u8eba\u5728\u5e8a\u4e0a\u5c31\u80fd\u505a\u7684\u7761\u524d\u745c\u4f3d\uff01\u672c\u7bc7\u5c07\u7cbe\u9078 3 \u7a2e\u7c21\u55ae\u7684\u7761\u524d\u745c\u4f3d\u59ff\u52e2\uff0c\u8d95\u5feb\u958b\u59cb\u4f60\u7684\u6795\u982d\u745c\u4f3d\u4e4b\u65c5\u5427\uff5e<\/p>\n","protected":false},"author":15,"featured_media":10653,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[115,261],"tags":[147,143,141],"class_list":["post-10649","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy","category-daily-yoga","tag-editor","tag-relax","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/10649","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=10649"}],"version-history":[{"count":4,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/10649\/revisions"}],"predecessor-version":[{"id":13404,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/10649\/revisions\/13404"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/10653"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=10649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=10649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=10649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}