{"id":11583,"date":"2022-01-03T04:51:34","date_gmt":"2022-01-03T04:51:34","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=11583"},"modified":"2022-06-01T12:39:51","modified_gmt":"2022-06-01T12:39:51","slug":"abs-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/01\/03\/abs-yoga\/","title":{"rendered":"\u4f60\u7684\u6838\u5fc3\u5920\u7a69\u5b9a\u55ce\uff1f\u5206\u4eab 4 \u500b\u300c\u71c3\u71d2\u8179\u90e8\u8102\u80aa\u300d\u745c\u4f3d\uff0c\u5e36\u4f60\u559a\u9192\u6838\u5fc3\u808c\u7fa4\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-2712718189\"><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=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-300x113.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1024x385.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-768x288.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1536x577.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-600x225.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"601\"   \/><\/a><\/div><p>\u76f8\u4fe1\u4f60\u4e00\u5b9a\u6642\u5e38\u5f9e\u8001\u5e2b\u6559\u7df4\u7684\u53e3\u4e2d\u807d\u898b\u300c\u6838\u5fc3\u6536\u7dca\u300d\u3001\u300c\u8179\u90e8\u6709\u529b\u300d\u7b49\u9019\u985e\u53e3\u4ee4\u3002\u4f46\u7a76\u7adf\u6838\u5fc3\u6307\u7684\u662f\u4ec0\u9ebc\uff1f\u70ba\u4ec0\u9ebc\u8179\u90e8\u7684\u6838\u5fc3\u808c\u7fa4\u5982\u6b64\u91cd\u8981\u5462\uff1f<\/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-69e134556672e\" 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-69e134556672e\"  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\/2022\/01\/03\/abs-yoga\/#%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\">\u6838\u5fc3\u808c\u7fa4\u662f\u4ec0\u9ebc\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/03\/abs-yoga\/#%E5%88%86%E4%BA%AB_4_%E5%80%8B%E8%A8%93%E7%B7%B4%E3%80%8C%E8%85%B9%E9%83%A8%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E3%80%8D%E7%9A%84%E7%91%9C%E4%BC%BD%E5%8B%95%E4%BD%9C\">\u5206\u4eab 4 \u500b\u8a13\u7df4\u300c\u8179\u90e8\u6838\u5fc3\u808c\u7fa4\u300d\u7684\u745c\u4f3d\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/03\/abs-yoga\/#1_%E5%81%B4%E5%B9%B3%E6%9D%BF%E6%94%AF%E6%92%90%EF%BC%88Side_Plank%EF%BC%89\">1. \u5074\u5e73\u677f\u652f\u6490\uff08Side Plank\uff09<\/a><\/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\/2022\/01\/03\/abs-yoga\/#2_%E9%B1%B7%E9%AD%9A%E5%BC%8F%EF%BC%88Chaturanga_Dandasana%EF%BC%89\">2. \u9c77\u9b5a\u5f0f\uff08Chaturanga Dandasana\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/03\/abs-yoga\/#3_%E8%88%B9%E5%BC%8F%EF%BC%88Boat_Pose%EF%BC%89\">3. \u8239\u5f0f\uff08Boat Pose\uff09<\/a><\/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\/2022\/01\/03\/abs-yoga\/#4_%E6%A4%85%E5%BC%8F%EF%BC%88Chair_Pose%EF%BC%89\">4. \u6905\u5f0f\uff08Chair Pose\uff09<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span>\u6838\u5fc3\u808c\u7fa4\u662f\u4ec0\u9ebc\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><p><a href=\"https:\/\/zh.wikipedia.org\/wiki\/\u6838\u5fc3\u808c\u7fa4\" data-type=\"URL\" data-id=\"https:\/\/zh.wikipedia.org\/wiki\/\u6838\u5fc3\u808c\u7fa4\" target=\"_blank\" rel=\"noreferrer noopener\">\u6838\u5fc3\u808c\u7fa4<\/a>\u662f\u4e00\u500b\u5ee3\u7fa9\u7684\u7d71\u7a31\u540d\u8a5e\uff0c\u5305\u542b\u8170\u3001\u8179\u5230\u9aa8\u76c6\u5e95\u4e4b\u9593\u7684\u4e00\u6574\u6bb5\u808c\u7fa4\u69cb\u9020\uff0c\u5982\u8179\u808c\u3001\u80cc\u808c\u3001\u81c0\u808c\u3001\u5927\u817f\u808c\u7b49\uff0c\u4e26\u4e0d\u662f\u55ae\u53ea\u6709\u6307\u8179\u808c\u800c\u5df2\u3002\u6838\u5fc3\u808c\u7fa4\u4e4b\u6240\u4ee5\u91cd\u8981\u662f\u56e0\u70ba\u5b83\u4ee3\u8868\u8457\u6211\u5011\u8eab\u9ad4\u8ec0\u5e79\u7684\u6574\u9ad4\u7a69\u5b9a\uff0c\u540c\u6642\u4e5f\u610f\u5473\u8457\u8eab\u9ad4\u7684\u5354\u8abf\u5ea6\u3001\u5e73\u8861\u611f\u3002<\/p><p>\u4f60\u662f\u5426\u89c0\u5bdf\u904e\u81ea\u5df1\u8d70\u8def\u6703\u6b6a\u659c\uff1f\u4e45\u7ad9\u4e45\u5750\u5bb9\u6613\u8170\u80cc\u75e0\u75db\u5462\uff1f\u9019\u4e9b\u5176\u5be6\u90fd\u8207\u6838\u5fc3\u808c\u7fa4\u7684\u7a69\u5b9a\u5ea6\u6709\u6975\u5927\u7684\u95dc\u806f\u3002\u4ee5\u4e0b\u5c07\u4ee5\u300c\u8179\u90e8\u6838\u5fc3\u808c\u7fa4\u300d\u70ba\u539f\u5247\uff0c\u6559\u5927\u5bb6 4 \u500b\u597d\u4e0a\u624b\u7684\u935b\u934a\u6838\u5fc3\u808c\u7fa4\u5165\u9580\u52d5\u4f5c\uff0c\u9664\u4e86\u80fd\u5e36\u4f60\u71c3\u71d2\u8179\u90e8\u8102\u80aa\uff0c\u8b93\u9ad4\u614b\u8b8a\u5f97\u66f4\u597d\u770b\u4e4b\u5916\uff0c\u900f\u904e\u52e4\u52a0\u935b\u934a\u8179\u90e8\u808c\u8089\uff0c\u4e5f\u80fd\u9069\u7576\u5730\u9810\u9632\u8eab\u9ad4\u7684\u75e0\u75bc\u8ddf\u5931\u8861\u5594\uff01<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%88%86%E4%BA%AB_4_%E5%80%8B%E8%A8%93%E7%B7%B4%E3%80%8C%E8%85%B9%E9%83%A8%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E3%80%8D%E7%9A%84%E7%91%9C%E4%BC%BD%E5%8B%95%E4%BD%9C\"><\/span>\u5206\u4eab 4 \u500b\u8a13\u7df4\u300c\u8179\u90e8\u6838\u5fc3\u808c\u7fa4\u300d\u7684\u745c\u4f3d\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%81%B4%E5%B9%B3%E6%9D%BF%E6%94%AF%E6%92%90%EF%BC%88Side_Plank%EF%BC%89\"><\/span>1. \u5074\u5e73\u677f\u652f\u6490\uff08Side Plank\uff09<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\/01\/1-1024x683.jpeg\" alt=\"\" class=\"wp-image-11584\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/1-1024x683.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/1-300x200.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/1-768x512.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/1-1536x1024.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/1-2048x1365.jpeg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/1-600x400.jpeg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Photo credit by <a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/6303452\/\" target=\"_blank\" rel=\"noreferrer noopener\">Klaus Nielsen@Pexels<\/a><\/figcaption><\/figure><p>\u5074\u5e73\u677f\u652f\u6490\uff0c\u9867\u540d\u601d\u7fa9\u70ba\u5074\u8eab\u7684\u300c\u5e73\u677f\u652f\u6490\u300d\uff0c\u60f3\u50cf\u81ea\u5df1\u7684\u8eab\u9ad4\u6709\u5982\u4e00\u584a\u7b46\u76f4\u7684\u5e73\u677f\u652f\u6490\u5728\u5730\uff0c\u76e1\u53ef\u80fd\u6c34\u5e73\u4fdd\u6301\u5728\u540c\u4e00\u5e73\u9762\u3002\u9019\u500b\u52d5\u4f5c\u80fd\u8a13\u7df4\u8eab\u9ad4\u7684\u8179\u659c\u808c\u3001\u935b\u934a\u8eab\u9ad4\u5074\u7dda\u7684\u6838\u5fc3\u808c\u7fa4\u3001\u4ee5\u53ca\u624b\u81c2\u8ddf\u80a9\u8180\u7684\u7a69\u5b9a\u3002\u5c0d\u65bc\u5e73\u8861\u611f\u8f03\u5dee\u6216\u662f\u5bb9\u6613\u99dd\u80cc\u7684\u4f60\uff0c\u662f\u500b\u7d55\u5c0d\u4e0d\u80fd\u932f\u904e\u7684\u7df4\u7fd2\uff01\u5efa\u8b70\u521d\u5b78\u8005\u5728\u521d\u5165\u9580\u6642\u53ef\u4ee5\u4ee5\u624b\u8098\u70ba\u652f\u6490\uff0c\u7b49\u5230\u7a0d\u5fae\u9032\u968e\u4e00\u9ede\u518d\u5617\u8a66\u4ee5\u624b\u638c\u58d3\u5730\uff0c\u505a\u8d77\u4f86\u6703\u5bb9\u6613\u8a31\u591a\u3002<\/p><ul class=\"wp-block-list\"><li>\u9810\u5099\u59ff\u52e2\uff1a\u5148\u4f86\u5230\u5074\u8eba\uff0c\u624b\u8098\u6490\u5730\u4e26\u7f6e\u65bc\u80a9\u8180\u6b63\u4e0b\u65b9\uff0c\u96d9\u8173\u8207\u8eab\u9ad4\u5e73\u884c\u4e00\u689d\u7dda\u3002<\/li><li>\u52d5\u4f5c\u9032\u5165\uff1a\u4e0b\u9762\u7684\u80a9\u8180\u5411\u5916\u8f49\u958b\uff0c\u8b93\u80a9\u8180\u9060\u96e2\u8033\u5074\u3002\u540c\u6642\u814b\u4e0b\u4e5f\u5411\u5916\u8f49\u958b\u3002<\/li><li>\u5438\u6c23\uff0c\u8996\u7dda\u770b\u5411\u524d\u65b9\u3002\u5410\u6c23\uff0c\u8179\u90e8\u5167\u6536\uff0c\u652f\u6490\u5728\u5730\u4e0a\u7684\u624b\u8207\u8173\u8981\u6709\u529b\u7684\u63a8\u5165\u588a\u5b50\u3002<\/li><\/ul><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E9%B1%B7%E9%AD%9A%E5%BC%8F%EF%BC%88Chaturanga_Dandasana%EF%BC%89\"><\/span>2. \u9c77\u9b5a\u5f0f\uff08Chaturanga Dandasana\uff09<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\/01\/2-1024x683.jpeg\" alt=\"\" class=\"wp-image-11585\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/2-1024x683.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/2-300x200.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/2-768x512.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/2-1536x1024.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/2-2048x1366.jpeg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/2-600x400.jpeg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Photo credit by<a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/3823063\/\" target=\"_blank\" rel=\"noreferrer noopener\"> Elina Fairytale@Pexels<\/a><\/figcaption><\/figure><p>\u5728\u745c\u4f3d\u9ad4\u4f4d\u6cd5\u7df4\u7fd2\u4e2d\uff0c\u8a31\u591a\u9ad4\u5f0f\u6703\u88ab\u8a2d\u8a08\u6210\u929c\u63a5\u4e0b\u4e00\u500b\u52d5\u4f5c\u7684\u4e32\u9023\uff0c\u4f8b\u5982\u56db\u8db3\u8dea\u59ff\u3001<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u8207\u9c77\u9b5a\u5f0f\u3002\u800c\u5728\u62dc\u65e5\u5f0f\u4e2d\uff0c\u9c77\u9b5a\u5f0f\u66f4\u662f\u983b\u7e41\u51fa\u73fe\u7684\u9ad4\u5f0f\u4e4b\u4e00\u3002\u5728\u9c77\u9b5a\u5f0f\u7684\u7df4\u7fd2\u4e2d\uff0c\u9700\u8981\u7fd2\u6163\u904b\u7528\u80a9\u8180\u652f\u6490\u7684\u529b\u91cf\uff0c\u9019\u9ebc\u505a\u80fd\u9069\u7576\u5730\u935b\u934a\u624b\u81c2\u808c\u8089\u3001\u7a69\u56fa\u80a9\u95dc\u7bc0\uff0c\u540c\u6642\u4e5f\u5f97\u501f\u52a9\u8179\u90e8\u6838\u5fc3\u4f86\u7a69\u5b9a\u52d5\u4f5c\u7684\u505c\u7559\uff0c\u56e0\u6b64\u9c77\u9b5a\u5f0f\u53ef\u4ee5\u8aaa\u662f\u4e00\u500b\u5f37\u5316\u5168\u8eab\u7684\u745c\u4f3d\u9ad4\u5f0f\u5594\uff01<\/p><ul class=\"wp-block-list\"><li>\u9810\u5099\u59ff\u52e2\uff1a\u5148\u4f86\u5230\u5e73\u677f\u5f0f\u9810\u5099\uff0c\u5c07\u624b\u7f6e\u65bc\u80a9\u8180\u6b63\u4e0b\u65b9\uff0c\u5341\u6307\u5f35\u958b\u58d3\u7a69\u3002\u8173\u5c16\u8e29\u5730\uff0c\u8db3\u5f13\u7acb\u8d77\u4f86\u3002<\/li><li>\u52d5\u4f5c\u9032\u5165\uff1a\u8173\u5c16\u8207\u80a9\u8180\u51fa\u529b\uff0c\u4f7f\u8eab\u9ad4\u91cd\u5fc3\u5411\u524d\u79fb\uff0c\u8996\u7dda\u770b\u5411\u524d\u65b9\u5730\u677f\u3002<\/li><li>\u5438\u6c23\uff1a\u5f4e\u66f2\u624b\u8098\uff0c\u8b93\u624b\u8098\u5411\u5f8c\u5e36\uff0c\u540c\u6642\u8179\u90e8\u51fa\u529b\uff0c\u907f\u514d\u584c\u8170<\/li><li>\u5410\u6c23\uff1a\u8eab\u9ad4\u91cd\u5fc3\u4e0b\u6c89<\/li><\/ul><p><strong>Hello Yogis \u5206\u4eab\uff1a<\/strong>\u4e00\u958b\u59cb\u53ef\u5148\u85c9\u7531\u745c\u4f3d\u78da\u7684\u8f14\u52a9\uff0c\u5c07\u78da\u652f\u6490\u5728\u5927\u624b\u81c2\u7684\u4e0b\u65b9\uff0c\u5148\u597d\u597d\u611f\u53d7\u8179\u90e8\u5982\u4f55\u6b63\u78ba\u767c\u529b\u3002\u4ea6\u53ef\u819d\u84cb\u8dea\u5730\uff0c\u7c21\u5316\u4e0b\u80a2\u808c\u8089\u7684\u53c3\u8207\uff0c\u5148\u8457\u91cd\u65bc\u611f\u53d7\u80a9\u8180\u8207\u8179\u90e8\u7684\u529b\u91cf\u3002<\/p><div class=\"hello-15-p\" id=\"hello-859783400\"><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=\"3_%E8%88%B9%E5%BC%8F%EF%BC%88Boat_Pose%EF%BC%89\"><\/span>3. \u8239\u5f0f\uff08Boat Pose\uff09<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\/01\/3.jpeg\" alt=\"\" class=\"wp-image-11586\" width=\"1000\" height=\"667\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/3.jpeg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/3-300x200.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/3-768x512.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/3-600x400.jpeg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption>Photo credit by <a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/4127327\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gustavo Fring@Pexels<\/a><\/figcaption><\/figure><p>\u8aaa\u5230\u71c3\u71d2\u8179\u90e8\u8102\u80aa\uff0c\u4f60\u4e0d\u80fd\u4e0d\u66c9\u5f97\u8239\u5f0f\uff01<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/03\/16\/boat-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8239\u5f0f<\/a>\u5728\u745c\u4f3d\u9ad4\u4f4d\u6cd5\u4e2d\u64c1\u6709\u8a31\u591a\u8b8a\u5316\u9ad4\uff0c\u4f8b\u5982\uff1a\u5f4e\u66f2\u819d\u84cb\u8b93\u624b\u6276\u5728\u5927\u817f\u4e0a\u3001\u819d\u84cb\u8207\u96d9\u624b\u5b8c\u5168\u4f38\u76f4\uff0c\u6216\u662f\u66f4\u9032\u968e\u7684\u96d9\u624b\u9ad8\u8209\u904e\u982d\u3002\u7121\u8ad6\u662f\u54ea\u4e00\u7a2e\u7b49\u7d1a\u7684\u8b8a\u5316\uff0c\u8239\u5f0f\u90fd\u9700\u8981\u8db3\u5920\u7684\u8179\u90e8\u6838\u5fc3\u4f86\u7dad\u6301\u80cc\u90e8\u7684\u5ef6\u5c55\u8207\u5927\u817f\u808c\u8089\u7684\u6536\u7e2e\uff0c\u9664\u4e86\u80fd\u935b\u934a\u6838\u5fc3\u3001\u5927\u817f\u3001\u80cc\u808c\uff0c\u9084\u80fd\u9069\u7576\u5730\u8abf\u6574\u8179\u90e8\u6d88\u5316\u7cfb\u7d71\u5594\uff01\u540c\u6642\uff0c\u8239\u5f0f\u4e5f\u662f<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/05\/acro-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u96d9\u4eba\u745c\u4f3d<\/a>\u4e2d\u7684\u7d93\u5178\u9ad4\u5f0f\uff0c\u53ef\u4ee5\u548c\u5bb6\u4eba\u3001\u670b\u53cb\u8207\u53e6\u4e00\u534a\u4e00\u8d77\u6311\u6230\u770b\u770b\u3002<\/p><ul class=\"wp-block-list\"><li>\u9810\u5099\u59ff\u52e2\uff1a\u5750\u5728\u588a\u4e0a\uff0c\u96d9\u8173\u8e29\u5730\uff0c\u5f4e\u66f2\u819d\u84cb\u3002\u96d9\u624b\u53ef\u6276\u5728\u5927\u817f\u819d\u84cb\u5f8c\u5074\uff0c\u6216\u662f\u7f6e\u65bc\u81c0\u90e8\u65c1\u7684\u5730\u677f<\/li><li>\u52d5\u4f5c\u9032\u5165\uff1a\u8179\u90e8\u5167\u6536\uff0c\u4fdd\u6301\u5c48\u8457\u819d\u84cb\uff0c\u6162\u6162\u8b93\u96d9\u8173\u96e2\u5730\u3002\u96d9\u624b\u958b\u59cb\u5411\u524d\u5ef6\u4f38<\/li><li>\u5438\u6c23\uff1a\u80f8\u9aa8\u4e0a\u63d0\uff0c\u810a\u67f1\u5ef6\u5c55\u3002\u8996\u7dda\u770b\u5411\u8173\u8dbe<\/li><li>\u5410\u6c23\uff1a\u5750\u9aa8\u4e0b\u6c89\uff0c\u62ac\u9ad8\u96d9\u8173\uff0c\u4f7f\u96d9\u8173\u8207\u588a\u5b50\u6210 45 \u5ea6\u89d2<\/li><\/ul><p><strong>Hello Yogis \u5206\u4eab\uff1a<\/strong>\u63a8\u85a6\u521d\u5b78\u8005\u53ef\u4f7f\u7528\u745c\u4f3d\u78da\u593e\u5728\u5927\u817f\u4e2d\u9593\uff0c\u5229\u7528\u8f14\u5177\u559a\u9192\u4f60\u7684\u5927\u817f\u5167\u6536\u529b\u91cf\uff0c\u540c\u6642\u4e5f\u6703\u611f\u53d7\u5230\u8179\u90e8\u808c\u8089\u4e00\u8d77\u5e6b\u5fd9\u51fa\u529b\u7684\u611f\u89ba\u5594\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%A4%85%E5%BC%8F%EF%BC%88Chair_Pose%EF%BC%89\"><\/span>4. \u6905\u5f0f\uff08Chair Pose\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/4-1024x683.jpeg\" alt=\"\" class=\"wp-image-11587\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/4-1024x683.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/4-300x200.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/4-768x512.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/4-1536x1024.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/4-2048x1365.jpeg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/4-600x400.jpeg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Photo credit by <a href=\"https:\/\/www.freepik.com\/free-photo\/young-attractive-woman-standing-utkatasana-pose-home-interio_1282039.htm\" target=\"_blank\" rel=\"noreferrer noopener\">Yanalya@Freepik<\/a><\/figcaption><\/figure><p>\u6905\u5f0f\uff0c\u53c8\u7a31\u300c\u5e7b\u6905\u5f0f\u300d\uff0c\u5728\u505a\u9019\u500b\u52d5\u4f5c\u6642\u53ef\u4ee5\u60f3\u50cf\u81ea\u5df1\u5750\u5728\u4e00\u5f35\u865b\u5e7b\u7684\u6905\u5b50\u4e0a\uff0c\u5c07\u81c0\u90e8\u5411\u5f8c\u5750\u65bc\u7a7a\u4e2d\uff0c\u4e26\u4e14\u4e0a\u534a\u8eab\u5411\u524d\u50be\u659c\u3002\u5728\u7df4\u7fd2\u6905\u5f0f\u7684\u904e\u7a0b\u4e2d\uff0c\u4e0d\u50c5\u9700\u8981\u4e00\u524d\u4e00\u5f8c\u7684\u529b\u91cf\u62ee\u6297\u5c0d\u7acb\uff0c\u4e5f\u8981\u85c9\u7531\u8179\u90e8\u6838\u5fc3\u4f86\u5b8c\u6210\u8eab\u9ad4\u8ec0\u5e79\u7684\u7a69\u5b9a\u3002\u9664\u6b64\u4e4b\u5916\uff0c\u810a\u67f1\u5411\u4e0a\u4f38\u5c55\u80fd\u5ef6\u9577\u80cc\u90e8\u3001\u96d9\u8173\u624e\u6839\u80fd\u5f37\u5065\u5927\u817f\u8207\u81c0\u90e8\uff0c\u5c0d\u65bc\u7d93\u5e38\u4e45\u5750\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/19\/office-5-mins-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0a\u73ed\u65cf<\/a>\u4f86\u8aaa\uff0c\u662f\u500b\u5341\u5206\u6709\u76ca\u7684\u7df4\u7fd2\u9ad4\u5f0f\uff0c\u4e14\u4e5f\u6709\u52a9\u65bc\u935b\u934a\u51fa\u7d50\u5be6\u7684\u81c0\u817f\u8207\u8179\u90e8\u5594\uff01<\/p><ul class=\"wp-block-list\"><li>\u9810\u5099\u59ff\u52e2\uff1a\u5c71\u5f0f\u7ad9\u7acb\uff0c\u96d9\u8173\u6709\u529b\u8e29\u7a69\u5728\u588a\u4e0a<\/li><li>\u52d5\u4f5c\u9032\u5165\uff1a\u819d\u84cb\u5fae\u5f4e\u66f2\uff0c\u810a\u67f1\u5ef6\u4f38\u3002\u81c0\u90e8\u5411\u5f8c\u5411\u4e0b\uff0c\u60f3\u50cf\u81ea\u5df1\u5750\u5728\u4e00\u5f35\u6905\u5b50\u4e0a\uff0c\u63a5\u8457\u96d9\u624b\u5411\u524d\u5411\u4e0a\u4f38\u5c55<\/li><li>\u5438\u6c23\uff1a\u80cc\u90e8\u4f38\u9577\uff0c\u96d9\u624b\u4fdd\u6301\u8cbc\u9760\u8fd1\u8033\u5074\uff0c\u8996\u7dda\u770b\u5411\u524d\u65b9\u3002<\/li><li>\u5410\u6c23\uff1a\u8179\u90e8\u5167\u6536\u4e0a\u63d0\uff0c\u5927\u817f\u6839\u6536\u7dca<\/li><\/ul><p>\u4ee5\u4e0a 4 \u500b\u745c\u4f3d\u9ad4\u5f0f\u90fd\u5c0d\u71c3\u71d2\u8179\u90e8\u8102\u80aa\u8207\u63d0\u5347\u6838\u5fc3\u808c\u7fa4\u7a69\u5b9a\u6709\u6975\u5927\u7684\u5e6b\u52a9\uff0c\u7121\u8ad6\u4f60\u662f\u60f3\u935b\u934a\u51fa\u7d50\u5be6\u7684\u8179\u808c\u7dda\u689d\uff0c\u9084\u662f\u53ea\u662f\u60f3\u9054\u5230\u8eab\u9ad4\u5e73\u8861\u7684\u72c0\u614b\u90fd\u5f88\u9069\u5408\uff0c\u53ef\u4ee5\u628a\u5b83\u5011\u4e32\u9023\u6210\u4e00\u7d44\u5f37\u5316\u8179\u90e8\u808c\u7fa4\u7684\u52d5\u4f5c\uff0c\u5b9a\u6642\u5805\u6301\u4e0d\u61c8\u5730\u7df4\u7fd2\uff0c\u6700\u7d42\u4f60\u6703\u611f\u53d7\u5230\u8eab\u9ad4\u5f9e\u5916\u800c\u5167\u7684\u9032\u6b65\u5594\uff01\u5feb\u4e00\u8d77\u4f86\u8ddf Hello Yogis \u9032\u5165\u71c3\u71d2\u8179\u90e8\u6838\u5fc3\u7684\u4e16\u754c\u5427\uff01<\/p><div class=\"hello-content-4\" id=\"hello-1887740309\"><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><div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>Cover photo credit by <a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/6454061\/\" target=\"_blank\" rel=\"noreferrer noopener\">Bruce Marce@Unsplash<\/a><\/p><div style=\"height:3px\" 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\u4f3d\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\u4f3d\uff0c\u8b93\u4f60\u7684\u8eab\u9ad4\u4e0d\u518d\u7dca\u7e43\u7cfe\u7d50<\/a><\/p><pre id=\"block-091a697a-688c-4064-b2a7-c7c5984eacb4\" class=\"wp-block-preformatted\">\u64b0\u6587\u7de8\u8f2f\uff5cAnn Ann \/ \u8cac\u4efb\u7de8\u8f2f\uff5c<a href=\"https:\/\/helloyogis.com\/magazine\/author\/emily\/\" target=\"_blank\" rel=\"noreferrer noopener\">Emily Peng<\/a><\/pre>","protected":false},"excerpt":{"rendered":"<p>\u4f60\u77e5\u9053\u6838\u5fc3\u808c\u7fa4\u662f\u4ec0\u9ebc\u55ce\uff1f\u70ba\u4ec0\u9ebc\u5927\u5bb6\u5e38\u8aaa\u6838\u5fc3\u808c\u7fa4\u91cd\u8981\uff1f\u5f88\u591a\u4eba\u90fd\u4ee5\u70ba\u6838\u5fc3\u808c\u7fa4\u6307\u7684\u5c31\u662f\u8179\u808c\uff0c\u4f46\u5176\u5be6\u4e0d\u7136\uff0c\u8179\u808c\u53ea\u662f\u5176\u4e2d\u4e00\u74b0\u3002\u672c\u7bc7\u5c07\u6703\u5e36\u4f60\u4e86\u89e3\u6838\u5fc3\u808c\u7fa4\u7684\u5b9a\u7fa9\uff0c\u4e5f\u6703\u6559\u5b78\u5e7e\u500b\u8a13\u7df4\u6838\u5fc3\u808c\u7fa4\u7684\u745c\u4f3d\u52d5\u4f5c\uff01\u8b93\u4f60\u71c3\u71d2\u8179\u90e8\u8102\u80aa\uff0c\u589e\u9032\u9ad4\u614b\u7684\u540c\u6642\u4e5f\u63d0\u5347\u8eab\u9ad4\u7684\u7a69\u5b9a\u5354\u8abf\u5ea6&#8230;&#8230;<\/p>\n","protected":false},"author":1,"featured_media":11588,"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":[142,147,141],"class_list":["post-11583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy","category-daily-yoga","tag-diet","tag-editor","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/11583","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=11583"}],"version-history":[{"count":6,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/11583\/revisions"}],"predecessor-version":[{"id":15790,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/11583\/revisions\/15790"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/11588"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=11583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=11583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=11583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}