{"id":10933,"date":"2021-11-23T06:33:39","date_gmt":"2021-11-23T06:33:39","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=10933"},"modified":"2022-05-04T13:13:35","modified_gmt":"2022-05-04T13:13:35","slug":"period-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2021\/11\/23\/period-yoga\/","title":{"rendered":"\u745c\u4f3d\u53ef\u4ee5\u8212\u7de9\u7d93\u75db\uff1f5 \u500b\u7c21\u6613\u7d93\u671f\u745c\u4f3d\uff0c\u5e36\u4f60\u9060\u96e2\u59e8\u5abd\u75db"},"content":{"rendered":"
\"\"<\/a><\/div>

\u4f60\u77e5\u9053\u55ce\uff1f\u745c\u4f3d\u9664\u4e86\u7528\u4f86\u63d0\u5347\u67d4\u8edf\u5ea6\u548c\u52a0\u5f37\u808c\u8010\u529b\u5916\uff0c\u9069\u7576\u5730\u505a\u745c\u4f3d\u9084\u80fd\u5e6b\u52a9\u8212\u7de9\u751f\u7406\u671f\u60f1\u4eba\u7684\u7d93\u75db\u5594\uff01\u9019\u6b21\u60f3\u4f86\u8ddf\u5927\u5bb6\u5206\u4eab\u9069\u5408\u751f\u7406\u671f\u9032\u884c\u7684 5 \u500b\u8212\u7de9\u7d93\u75db\u7684\u745c\u4f3d\u59ff\u52e2\uff0c\u5982\u679c\u4f60\u5728\u7d93\u671f\u9593\u4e0d\u60f3\u904b\u52d5\uff0c\u4f46\u53c8\u60f3\u505a\u9ede\u4ec0\u9ebc\u4f86\u6e1b\u7de9\u6708\u7d93\u671f\u9593\u5404\u7a2e\u4e0d\u9069\uff0c\u90a3\u7d55\u5c0d\u8981\u4f86\u8a66\u8a66\uff1a<\/p>

1. \u8eba\u59ff\u8774\u8776\u5f0f\uff08Reclined Butterfly\uff09<\/h3>
\"\"<\/figure>

\u5973\u751f\u7d93\u75db\u7684\u4e00\u5927\u8d77\u56e0\u5c31\u662f\u9aa8\u76c6\u4e0d\u6b63\u7684\u554f\u984c\uff0c\u6bcf\u6b21\u6708\u7d93\u4f86\u90fd\u5982\u5750\u91dd\u6c08\uff0c\u611f\u89ba\u5168\u8eab\u8840\u6db2\u90fd\u96c6\u4e2d\u5728\u9aa8\u76c6\u5340\uff0c\u53c8\u6f32\u53c8\u4e0d\u8212\u670d\u3002\u9019\u6642\u5efa\u8b70\u4f60\u505a\u300c\u8774\u8776\u5f0f<\/a>\u300d\u4f86\u8212\u5c55\u9aa8\u76c6\u95dc\u90e8\u5468\u570d\u808c\u8089\u3002\u8774\u8776\u5f0f\u53ef\u4ee5\u5e6b\u52a9\u9aa8\u76c6\u77ef\u6b63\uff0c\u6539\u5584\u9577\u671f\u59ff\u52e2\u4e0d\u826f\u9020\u6210\u7684\u810a\u690e\u53ca\u9aa8\u76c6\u4e0d\u6b63\uff0c\u800c\u5176\u53c8\u5206\u70ba\u5750\u59ff\u8774\u8776\u5f0f\u548c\u8eba\u59ff\u8774\u8776\u5f0f\uff0c\u5169\u8005\u7684\u5dee\u5225\u5c31\u5728\u65bc\u8eab\u9ad4\u662f\u5426\u8eba\u4e0b\u5594\uff0c\u8ddf\u8457\u4ee5\u4e0b\u6b65\u9a5f\u8a66\u8a66\u770b\u5427\u3002<\/p>

\u59ff\u52e2\u6b65\u9a5f\uff1a<\/h4>

1\uff09\u96d9\u8173\u5c48\u819d\u5750\u5728\u745c\u4f3d\u588a\u4e0a\uff0c\u64fa\u653e\u4e00\u500b\u62b1\u6795\u5728\u5f8c\u80cc\u4ee5\u4f9b\u652f\u6490<\/p>

2\uff09\u6162\u6162\u5f80\u5f8c\u8eba\uff0c\u5c07\u8170\u90e8\u548c\u982d\u90e8\u653e\u5728\u6795\u982d\u4e0a<\/p>

3\uff09\u5169\u8173\u4f75\u650f\uff0c\u5438\u6c23\u6642\u96d9\u624b\u6cbf\u8457\u819d\u84cb\u5411\u5169\u5074\u5c07\u5927\u817f\u5c55\u958b<\/p>

4\uff09\u5410\u6c23\u6642\u5169\u817f\u8f15\u9b06\u653e\u65bc\u5169\u908a<\/p>

\"\"<\/a><\/div>

5\uff09\u6301\u7e8c 3-5 \u500b\u6df1\u547c\u5438\uff0c\u611f\u89ba\u9ad6\u90e8\u653e\u9b06<\/p>

2. \u4ef0\u81e5\u9b5a\u5f0f\uff08Reclined Fish\uff09<\/h3>
\"\"<\/figure>

\u6708\u7d93\u4f86\u6f6e\u6642\uff0c\u7e3d\u662f\u5fc3\u88e1\u60b6\u60b6\u7684\u55ce\uff1f\u4f86\uff0c\u6559\u4f60\u505a\u500b\u958b\u80f8<\/a>\u6548\u679c\u6975\u4f73\u7684\u745c\u4f3d\u59ff\u52e2\u300c\u9b5a\u5f0f\u300d\u3002\u8ddf\u8457\u4ee5\u4e0b\u6b65\u9a5f\u8a66\u8a66\u770b\uff1a<\/p>

\u59ff\u52e2\u6b65\u9a5f\uff1a<\/h4>

1\uff09\u5148\u5750\u5728\u745c\u4f3d\u588a\u4e0a\uff0c\u96d9\u817f\u6253\u76f4\u3001\u8207\u81c0\u540c\u5bec<\/p>

2\uff09\u5c07\u624b\u638c\u4e94\u6307\u5f35\u958b\uff0c\u6307\u5c16\u81ea\u7136\u671d\u524d\uff0c\u64fa\u5728\u81c0\u90e8\u5f8c\u65b9<\/p>

\"\"<\/a><\/div>

3\uff09\u6162\u6162\u653e\u4e0b\u624b\u8098\uff0c\u4f7f\u5176\u8cbc\u5411\u5730\u9762<\/p>

4\uff09\u6162\u6162\u5c07\u9838\u90e8\u5f80\u5f8c\u4ef0\uff08\u8996\u9700\u8981\u6e96\u5099\u745c\u4f3d\u78da\u505a\u652f\u6490\uff09<\/p>

5\uff09\u6700\u5f8c\u80f8\u53e3\u5f80\u4e0a\u63d0\uff0c\u505a 2-3 \u500b\u6df1\u547c\u5438<\/p>

Hello Yogis \u5c0f\u63d0\u9192\uff1a<\/strong>\u5c0d\u65bc\u745c\u4f3d\u65b0\u624b\u4f86\u8aaa\uff0c\u300c\u9b5a\u5f0f\u300d\u6703\u6bd4\u8f03\u56f0\u96e3\uff0c\u53ef\u4ee5\u4f7f\u7528\u745c\u4f3d\u78da<\/a>\u505a\u300c\u8f14\u52a9\u9b5a\u5f0f\u300d\u5537\uff01<\/p>

3. \u4ef0\u81e5\u82f1\u96c4\u5f0f\uff08Reclined Hero\uff09<\/h3>
\"\"<\/figure>

\u4ef0\u81e5\u82f1\u96c4\u5f0f\u4e5f\u6709\u52a9\u65bc\u6539\u5584\u7d93\u671f\u4e0d\u9069\uff0c\u4e26\u4e14\u80fd\u6253\u958b\u80f8\u8154\uff0c\u62c9\u4f38\u5927\u817f\u53ca\u653e\u9b06\u9aa8\u76c6\u3002<\/p>

\u59ff\u52e2\u6b65\u9a5f\uff1a<\/h4>

1\uff09\u8dea\u5750\u5728\u745c\u4f3d\u588a\u4e0a\uff0c\u5927\u817f\u8207\u8179\u90e8\u4fdd\u6301\u5782\u76f4<\/p>

2\uff09\u96d9\u624b\u5f80\u5f8c\u6490\u8457\u5730\u677f\uff0c\u8eab\u9ad4\u6162\u6162\u5411\u5f8c\u4ef0\uff08\u6ce8\u610f\u819d\u84cb\u4e0d\u96e2\u5730\uff0c\u53ef\u8996\u9700\u8981\u62ff\u745c\u4f3d\u78da<\/a>\u6216\u745c\u4f3d\u6795<\/a>\u588a\u5728\u80cc\u90e8\u4e0b\u65b9\uff09<\/p>

3\uff09\u982d\u90e8\u8f15\u653e\u65bc\u5730\u9762\uff0c\u96d9\u624b\u62b1\u982d\u6216\u4f38\u76f4\u653e\u9b06<\/p>

4. \u5b30\u5152\u5f0f \uff08Child’s Pose\uff09<\/h3>
\"\"<\/figure>

\u9019\u662f\u745c\u4f3d\u7df4\u7fd2\u5f88\u5e38\u898b\u7684\u4f11\u606f\u59ff\u52e2\uff0c\u900f\u904e\u6a21\u4eff\u5b30\u5152\u5728\u5b50\u5bae\u88e1\u7684\u59ff\u52e2\uff0c\u9054\u5230\u653e\u9b06\u8212\u670d\u7684\u611f\u53d7\uff0c\u4e00\u8d77\u4f86\u770b\u770b\u600e\u9ebc\u505a\u5427\uff01<\/p>

\u59ff\u52e2\u6b65\u9a5f\uff1a<\/p>

1\uff09\u5148\u8dea\u5728\u745c\u4f3d\u588a\u4e0a\uff0c\u96d9\u624b\u5411\u524d\u4f38\u76f4\u8207\u5730\u9762\u5448\u5782\u76f4 90 \u5ea6<\/p>

2\uff09\u63a5\u8457\u5c07\u96d9\u624b\u5f80\u524d\u8d70\u5169\u6b65\uff0c\u81c0\u90e8\u6162\u6162\u5f80\u4e0b\u5750\uff0c\u76f4\u5230\u984d\u982d\u8cbc\u5730<\/p>

3\uff09\u8abf\u6574\u547c\u5438\uff0c\u611f\u53d7\u624b\u81c2\u3001\u80cc\u90e8\u3001\u81c0\u90e8\u653e\u9b06\u62c9\u4f38<\/p>

Hello Yogis \u5c0f\u63d0\u9192\uff1a<\/strong>\u4f60\u4e5f\u53ef\u4ee5\u5c07\u96d9\u624b\u653e\u65bc\u81c0\u90e8\u5169\u5074\uff0c\u9054\u5230\u80a9\u8180\u53ca\u80cc\u90e8\u653e\u9001\u7684\u6548\u679c\u5594\uff01<\/p>

5. \u5750\u59ff\u958b\u817f\u524d\u5f4e\u5f0f\uff08Seated Wide Legged Forward Fold\uff09<\/h3>
\"\"<\/figure>

\u958b\u817f\u524d\u5f4e\u662f\u4e00\u500b\u7a0d\u5fae\u9032\u968e\u7684\u52d5\u4f5c\uff0c\u4f46\u6709\u52a9\u65bc\u7de9\u89e3\u5750\u9aa8\u795e\u7d93\u75db\uff0c\u4e5f\u80fd\u8abf\u7bc0\u6708\u7d93\u91cf\uff0c\u56e0\u6b64\u4e5f\u5f88\u63a8\u85a6\u5728\u751f\u7406\u671f\u6642\u505a\u9019\u500b\u52d5\u4f5c\u5594\uff01<\/p>

\u59ff\u52e2\u6b65\u9a5f\uff1a<\/h4>

1\uff09\u5148\u5c07\u5750\u9aa8\u5750\u597d\uff0c\u5169\u817f\u5de6\u53f3\u5f35\u958b\u81f3\u6700\u5927\uff08\u8996\u60c5\u6cc1\u53ef\u5fae\u5f4e\u819d\u84cb\uff09<\/p>

2\uff09\u96d9\u624b\u6490\u5730\uff0c\u810a\u690e\u6253\u76f4\uff0c\u6162\u6162\u5c07\u8eab\u9ad4\u5f80\u4e0b\u8db4<\/p>

3\uff09\u76e1\u53ef\u80fd\u8b93\u4e0b\u5df4\u8457\u5730\uff0c\u505c\u7559 2-3 \u500b\u6df1\u547c\u5438<\/p>

<\/div>

\u4ee5\u4e0a\u5c31\u662f 5 \u500b\u9069\u5408\u751f\u7406\u671f\u7528\u4f86\u8212\u7de9\u7d93\u671f\u4e0d\u9069\u7684\u745c\u4f3d\u59ff\u52e2\u56c9\uff01\u5982\u679c\u7576\u4e0b\u60c5\u6cc1\u5141\u8a31\uff0c\u53ef\u4ee5\u6bcf\u500b\u59ff\u52e2\u91cd\u8907\u591a\u505a\u5e7e\u6b21\uff0c\u597d\u597d\u89ba\u5bdf\u8eab\u9ad4\u5404\u90e8\u4f4d\u7684\u8b8a\u5316\u8207\u611f\u53d7\uff0c\u4e00\u8d77\u7528\u81ea\u7136\u4e0d\u50b7\u8eab\u7684\u65b9\u5f0f\u4f86\u5e6b\u81ea\u5df1\u5ea6\u904e\u4e0d\u8212\u670d\u7684\u6642\u5019\u5427\uff01<\/p>

<\/div>

Photo credit by\uff1a\u6bb5\u4f69\u5b9cVira Duan<\/p>

Cover photo credit by\uff1a Derekpics\uff20pixabay<\/a><\/p>

<\/div>

\u63a8\u85a6\u95b1\u8b80\uff1a\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<\/a><\/p>

\u63a8\u85a6\u95b1\u8b80\uff1a\u7761\u524d\u745c\u4f3d\uff1a\u4f86\u5834\u6b50\u7f8e\u76db\u884c\u7684\u6795\u982d\u745c\u4f3d\uff0c\u8212\u7de9\u7dca\u7e43\u53c8\u80fd\u63d0\u5347\u7761\u7720\u54c1\u8cea\uff01<\/a><\/p>

\u64b0\u6587\u7de8\u8f2f\uff5cVira \/ \u8cac\u4efb\u7de8\u8f2f\uff5cEmily Peng<\/a><\/pre>","protected":false},"excerpt":{"rendered":"
\u6708\u7d93\u4f86\u6f6e\u6642\uff0c\u7e3d\u662f\u5fc3\u88e1\u60b6\u60b6\u3001\u89ba\u5f97\u9aa8\u76c6\u75e0\u75db\u55ce\uff1f\u4f86\uff0c\u6559\u4f60 5 \u500b\u9069\u5408\u5728\u7d93\u671f\u9032\u884c\u7684\u8212\u7de9\u745c\u4f3d\u59ff\u52e2\uff01\u5982\u679c\u4f60\u5728\u7d93\u671f\u9593\u4e0d\u60f3\u904b\u52d5\uff0c\u4f46\u53c8\u60f3\u505a\u9ede\u4ec0\u9ebc\u4f86\u6e1b\u7de9\u6708\u7d93\u671f\u9593\u5404\u7a2e\u4e0d\u9069\uff0c\u90a3\u7d55\u5c0d\u8981\u4f86\u8a66\u8a66……<\/p>\n","protected":false},"author":1,"featured_media":10941,"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":[201,141],"class_list":["post-10933","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy","category-daily-yoga","tag-beaty","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/10933","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=10933"}],"version-history":[{"count":3,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/10933\/revisions"}],"predecessor-version":[{"id":13373,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/10933\/revisions\/13373"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/10941"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=10933"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=10933"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=10933"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}