{"id":10693,"date":"2021-10-31T13:11:08","date_gmt":"2021-10-31T13:11:08","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=10693"},"modified":"2022-05-04T13:35:16","modified_gmt":"2022-05-04T13:35:16","slug":"butterfly-pose","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2021\/10\/31\/butterfly-pose\/","title":{"rendered":"\u745c\u4f3d\u9ad4\u5f0f\u6559\u5b78\uff5c\u5973\u751f\u5fc5\u5b78\uff01\u6bcf\u5929\u52e4\u505a\u8774\u8776\u5f0f\uff0c\u5e6b\u52a9\u653e\u9b06\u9ad6\u95dc\u7bc0\u3001\u7de9\u89e3\u751f\u7406\u75db"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3040857309\"><a href=\"https:\/\/oneyogaonline.com\/taichung-wheel-tt\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-10 at 18.21.21\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg\" alt=\"\"  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\/><\/a><\/div><p>\u4e45\u5750\u4e0d\u52d5\u662f\u73fe\u4ee3\u4eba\u7684\u901a\u75c5\uff0c\u5c24\u5176\u662f\u4e0a\u73ed\u65cf\u6bcf\u5929\u5750\u5728\u8fa6\u516c\u684c\u524d\uff0c\u4e0d\u50c5\u5bb9\u6613\u4f7f\u5f97\u4e0b\u534a\u8eab\u80a5\u80d6\u3001\u9ad6\u95dc\u7bc0\u7dca\u7e43\uff0c\u4e45\u800c\u4e45\u4e4b\u4e5f\u6703\u9020\u6210\u4e0b\u80cc\u75e0\u75db\u3001\u690e\u9593\u76e4\u7a81\u51fa\u7b49\u554f\u984c\u3002<\/p><p>\u300c\u9ad6\u95dc\u7bc0\u300d\u4f4d\u65bc\u9aa8\u76c6\u8207\u5927\u817f\u9023\u7d50\u8655\uff0c\u662f\u652f\u6490\u4eba\u9ad4\u7ad9\u7acb\u884c\u8d70\u7684\u91cd\u8981\u95dc\u7bc0\uff0c\u5047\u5982\u9ad6\u95dc\u7bc0\u7dca\u7e43\uff0c\u6703\u9023\u5e36\u727d\u9023\u5230\u884c\u52d5\u529b\uff0c\u9084\u53ef\u80fd\u78e8\u640d\u95dc\u7bc0\uff0c\u5c0d\u65bc\u8de8\u6b65\u3001\u8dd1\u6b65\u7b49\u52d5\u4f5c\u7522\u751f\u5f71\u97ff\u800c\u589e\u52a0\u53d7\u50b7\u6a5f\u7387\u3002\u9019\u6642\u900f\u904e\u8774\u8776\u5f0f\u80fd\u5f88\u597d\u5730\u653e\u9b06\u9ad6\u95dc\u7bc0\u3001\u77ef\u6b63\u9aa8\u76c6\u6b6a\u659c\uff0c\u5973\u751f\u5728\u6708\u7d93\u671f\u9593\u4e5f\u53ef\u4ee5\u591a\u505a\u8774\u8776\u5f0f\u4f86\u8212\u7de9\u7d93\u75db\uff01<\/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-69f020ad44688\" 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-69f020ad44688\"  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\/31\/butterfly-pose\/#%E7%B7%B4%E7%BF%92%E8%9D%B4%E8%9D%B6%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\">\u7df4\u7fd2\u8774\u8776\u5f0f\u597d\u8655\u6709\u54ea\u4e9b\uff1f<\/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\/31\/butterfly-pose\/#1_%E8%AA%BF%E7%90%86%E5%85%A7%E5%88%86%E6%B3%8C%E7%B3%BB%E7%B5%B1\">1. 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class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/31\/butterfly-pose\/#%E8%9D%B4%E8%9D%B6%E5%BC%8F%E5%88%86%E8%A7%A3%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%86%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\">\u8774\u8776\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/31\/butterfly-pose\/#Step%EF%BC%9A%E5%9D%90%E5%A7%BF%E5%BD%8E%E6%9B%B2%E9%9B%99%E8%86%9D%EF%BC%8C%E7%94%A8%E9%9B%99%E6%89%8B%E6%8A%93%E4%BD%8F%E9%9B%99%E8%85%B3%E6%9D%BF%E7%9B%B8%E4%BA%92%E8%B2%BC%E8%91%97%E9%9D%A0%E5%90%91%E8%BA%AB%E9%AB%94\">Step\uff1a\u5750\u59ff\u5f4e\u66f2\u96d9\u819d\uff0c\u7528\u96d9\u624b\u6293\u4f4f\u96d9\u8173\u677f\u76f8\u4e92\u8cbc\u8457\u9760\u5411\u8eab\u9ad4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a 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class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E8%9D%B4%E8%9D%B6%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>\u7df4\u7fd2\u8774\u8776\u5f0f\u597d\u8655\u6709\u54ea\u4e9b\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E8%AA%BF%E7%90%86%E5%85%A7%E5%88%86%E6%B3%8C%E7%B3%BB%E7%B5%B1\"><\/span>1. \u8abf\u7406\u5167\u5206\u6ccc\u7cfb\u7d71<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E7%B7%A9%E8%A7%A3%E7%94%9F%E7%90%86%E7%97%9B\"><\/span>2. \u7de9\u89e3\u751f\u7406\u75db<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%94%BE%E9%AC%86%E9%AB%96%E9%97%9C%E7%AF%80\"><\/span>3. \u653e\u9b06\u9ad6\u95dc\u7bc0<span class=\"ez-toc-section-end\"><\/span><\/h3><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E8%9D%B4%E8%9D%B6%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u8774\u8776\u5f0f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-1024x1024.jpg\" alt=\"\" class=\"wp-image-10694\" width=\"873\" height=\"873\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-01-100x100.jpg 100w\" sizes=\"(max-width: 873px) 100vw, 873px\" \/><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E7%B6%93%E5%B8%B8%E4%B9%85%E5%9D%90%E8%80%85%E3%80%81%E4%B8%8A%E7%8F%AD%E6%97%8F\"><\/span>&#8211; \u7d93\u5e38\u4e45\u5750\u8005\u3001\u4e0a\u73ed\u65cf<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u4f60\u66fe\u807d\u904e\u68a8\u72c0\u808c\u75c7\u5019\u7fa4\u55ce\uff1f\u300c\u68a8\u72c0\u808c\u75c7\u5019\u7fa4\u300d\u901a\u5e38\u597d\u767c\u65bc<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/19\/office-5-mins-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8fa6\u516c\u5ba4\u4e0a\u73ed\u65cf<\/a>\u6216\u662f\u559c\u6b61\u7ff9\u8173\u3001\u5750\u59ff\u7d93\u5e38\u4e0d\u826f\u7684\u4e45\u5750\u8005\uff0c\u6700\u5e38\u898b\u7684\u75c7\u72c0\u662f\u81c0\u90e8\u75bc\u75db\u3001\u5927\u817f\u548c\u5c0f\u817f\u767c\u9ebb\u7b49\u3002\u6703\u7522\u751f\u9019\u7a2e\u60c5\u6cc1\u4e3b\u8981\u662f\u56e0\u70ba\u300c\u68a8\u72c0\u808c\u300d\u4f4d\u65bc\u81c0\u90e8\u6df1\u5c64\u8655\uff0c\u8ca0\u8cac\u5354\u52a9\u9ad6\u95dc\u7bc0\u7684\u65cb\u8f49\u6d3b\u52d5\uff0c\u5982\u679c\u904e\u5ea6\u4f7f\u7528\u5c0e\u81f4\u767c\u708e\u816b\u8139\u5c31\u53ef\u80fd\u7522\u751f\u4e0d\u9069\uff01<\/p><p>\u9664\u4e86\u9700\u8981\u6539\u8b8a\u4e45\u5750\u4e0d\u8d77\u7684\u7fd2\u6163\uff0c\u5b9a\u6642\u8d77\u4f86\u52d5\u4e00\u52d5\u5916\uff0c\u4e5f\u53ef\u4ee5\u591a\u505a\u4e00\u4e9b\u653e\u9b06\u9ad6\u95dc\u7bc0\u7684\u745c\u4f3d\u52d5\u4f5c\uff0c\u5982\u8774\u8776\u5f0f\u3001\u9d3f\u5f0f\u3001\u4e09\u89d2\u5f0f\u7b49\uff0c\u8b93\u9ad6\u90e8\u4e0d\u518d\u90a3\u9ebc\u7dca\u7e43\u3002<\/p><h3 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id=\"%E8%9D%B4%E8%9D%B6%E5%BC%8F%E5%88%86%E8%A7%A3%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%86%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span>\u8774\u8776\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step%EF%BC%9A%E5%9D%90%E5%A7%BF%E5%BD%8E%E6%9B%B2%E9%9B%99%E8%86%9D%EF%BC%8C%E7%94%A8%E9%9B%99%E6%89%8B%E6%8A%93%E4%BD%8F%E9%9B%99%E8%85%B3%E6%9D%BF%E7%9B%B8%E4%BA%92%E8%B2%BC%E8%91%97%E9%9D%A0%E5%90%91%E8%BA%AB%E9%AB%94\"><\/span>Step\uff1a\u5750\u59ff\u5f4e\u66f2\u96d9\u819d\uff0c\u7528\u96d9\u624b\u6293\u4f4f\u96d9\u8173\u677f\u76f8\u4e92\u8cbc\u8457\u9760\u5411\u8eab\u9ad4<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\/2021\/10\/\u6a39\u5f0f-Recovered-02-1024x1024.jpg\" alt=\"\" class=\"wp-image-10695\" width=\"881\" height=\"881\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-02-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-02-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-02-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-02-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-02-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-02-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-02-650x650.jpg 650w, 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id=\"%E5%8F%AF%E4%BD%BF%E7%94%A8%E7%91%9C%E4%BC%BD%E7%A3%9A%E8%BC%94%E5%8A%A9%E8%9D%B4%E8%9D%B6%E5%BC%8F\"><\/span>\u53ef\u4f7f\u7528\u745c\u4f3d\u78da\u8f14\u52a9\u8774\u8776\u5f0f<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\/2021\/10\/FotoJet-2021-10-31T172751.896-1024x576.jpg\" alt=\"\" class=\"wp-image-10696\" width=\"967\" height=\"544\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/FotoJet-2021-10-31T172751.896-1024x576.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/FotoJet-2021-10-31T172751.896-300x169.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/FotoJet-2021-10-31T172751.896-768x432.jpg 768w, 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class=\"ez-toc-section-end\"><\/span><\/h3><p>\u77ed\u66ab\u505c\u7559 3-5 \u500b\u547c\u5438\u5f8c\uff0c\u53ef\u7528\u96d9\u624b\u5c07\u96d9\u8173\u5f80\u4e2d\u5fc3\u9760\u650f\u6536\u5408\u7d50\u675f\u7df4\u7fd2\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E8%9D%B4%E8%9D%B6%E5%BC%8F%E8%AE%8A%E5%8C%96\"><\/span>\u9032\u968e\u7df4\u7fd2\uff1a\u8774\u8776\u5f0f\u8b8a\u5316<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-05-1024x1024.jpg\" alt=\"\" class=\"wp-image-10697\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/10\/\u6a39\u5f0f-Recovered-05-1024x1024.jpg 1024w, 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noopener\">\u7761\u524d\u745c\u4f3d<\/a>\uff0c\u5e6b\u52a9\u8eab\u9ad4\u653e\u9b06\uff0c\u589e\u9032\u7761\u7720\u54c1\u8cea\u5594\uff01<\/p><div class=\"hello-content-4\" id=\"hello-2238723390\"><a href=\"https:\/\/oneyogaonline.com\/personality-test-ryt200\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-14 at 16.02.00\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-1024x341.jpeg 1024w, 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href=\"http:\/\/helloyogis.media\/3q67a9\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/3q67a9<\/a><\/p><p>IG\uff1a<a href=\"http:\/\/helloyogis.media\/3l2mzk\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/3l2mzk<\/a><\/p><div style=\"height:8px\" 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\/10\/30\/pranayama\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4f60\u66fe\u95dc\u7167\u904e\u81ea\u5df1\u7684\u547c\u5438\u55ce\uff1f\u5b78\u6703\u300c\u547c\u5438\u8abf\u606f\u6cd5\u300d\uff0c\u900f\u904e\u547c\u5438\u51a5\u60f3\u91cb\u653e\u5167\u5fc3\u58d3\u529b<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/14\/camel-pose\/\" target=\"_blank\" rel=\"noreferrer 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