{"id":11810,"date":"2022-01-20T03:45:00","date_gmt":"2022-01-20T03:45:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=11810"},"modified":"2023-08-10T06:26:20","modified_gmt":"2023-08-10T06:26:20","slug":"low-lunge","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/","title":{"rendered":"\u745c\u4f3d\u9ad4\u5f0f\u6559\u5b78\uff5c\u6bcf\u5929 3 \u6b65\u9a5f\u7df4\u7fd2\u4f4e\u5f13\u6b65\u5f0f\uff0c\u4f38\u5c55\u9ad6\u5c48\u808c\uff0c\u64fa\u812b\u4e45\u5750\u4e0d\u9069\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3124896334\"><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>\u4f60\u77e5\u9053\u55ce\uff1f\u4eba\u9ad4\u5167\u96d6\u7136\u6709 600 \u591a\u689d\u808c\u8089\uff0c\u4f46\u4e26\u4e0d\u662f\u6bcf\u4e00\u689d\u90fd\u6703\u7d93\u5e38\u7528\u5230\uff0c\u4e45\u800c\u4e45\u4e4b\u5f88\u5bb9\u6613\u9000\u5316\u7dca\u7e2e\u3002\u8209\u4f8b\u4e45\u5750\u4f86\u8aaa\uff0c\u592a\u9577\u6642\u9593\u90fd\u6c92\u6709\u8d77\u4f86\u6d3b\u52d5\uff0c\u5c31\u5f88\u5bb9\u6613\u6703\u9020\u6210\u300c\u9ad6\u5c48\u808c\u300d\u7dca\u7e43\u4e0d\u9069\uff0c\u751a\u81f3\u5f71\u97ff\u5230\u8d70\u8def\u3001\u8dd1\u6b65\u3001\u8d77\u7acb\u8e72\u4e0b\u7b49\u3002\u4e5f\u56e0\u6b64\u5728\u91cd\u8a13\u52d5\u4f5c\u4e2d\uff0c\u6709\u8a31\u591a\u90fd\u8207\u9ad6\u5c48\u808c\u4f38\u5c55\u6709\u95dc\uff0c\u50cf\u662f\u5e38\u898b\u7684\u6df1\u8e72\u3001\u786c\u8209\u53ca\u5f13\u6b65\u90fd\u662f\u3002<\/p><p>\u5982\u679c\u4f60\u6c92\u6709\u904b\u52d5\u7fd2\u6163\uff0c\u6216\u662f\u4e0d\u559c\u6b61\u91cd\u8a13\u7684\u8a71\u4e5f\u6c92\u95dc\u4fc2\uff0c\u53ef\u4ee5\u8003\u616e\u6bcf\u5929\u7df4\u7fd2\u745c\u4f3d\u4e2d\u7684\u300c\u4f4e\u5f13\u6b65\u5f0f\u300d\uff08Low Lunge\uff0c\u68b5\u6587\uff1aAshwa Sanchalasana\uff09\uff0c\u7167\u6a23\u53ef\u4ee5\u6539\u5584\u80cc\u75db\uff0c\u4f38\u5c55\u9ad6\u5c48\u808c\u8207\u81c0\u817f\u808c\u8089\u5594\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-69e13971ef699\" 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-69e13971ef699\"  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\/20\/low-lunge\/#%E7%B7%B4%E7%BF%92%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\">\u7df4\u7fd2\u4f4e\u5f13\u6b65\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\/2022\/01\/20\/low-lunge\/#1_%E6%8B%89%E4%BC%B8%E9%AB%96%E5%B1%88%E8%82%8C\">1. \u62c9\u4f38\u9ad6\u5c48\u808c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#2_%E5%8A%A0%E5%BC%B7%E6%9F%94%E9%9F%8C%E6%80%A7\">2. \u52a0\u5f37\u67d4\u97cc\u6027&nbsp;<\/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\/20\/low-lunge\/#3_%E6%94%B9%E5%96%84%E8%83%8C%E7%97%9B\">3. \u6539\u5584\u80cc\u75db<\/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\/20\/low-lunge\/#4_%E6%8B%89%E4%BC%B8%E5%A4%A7%E8%85%BF%E5%8F%8A%E8%87%80%E9%83%A8%E8%82%8C%E8%82%89\">4. \u62c9\u4f38\u5927\u817f\u53ca\u81c0\u90e8\u808c\u8089<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F%EF%BC%9F\">\u8ab0\u9069\u5408\u7df4\u7fd2\u4f4e\u5f13\u6b65\u5f0f\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#1_%E4%B9%85%E5%9D%90%E3%80%81%E8%85%B0%E8%83%8C%E7%97%9B%E7%9A%84%E4%BA%BA\">1. \u4e45\u5750\u3001\u8170\u80cc\u75db\u7684\u4eba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#2_%E5%B0%91%E9%81%8B%E5%8B%95%E7%9A%84%E4%BA%BA\">2. \u5c11\u904b\u52d5\u7684\u4eba<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#%E4%BD%8E%E5%BC%93%E6%AD%A5%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\">\u4f4e\u5f13\u6b65\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#Step1%EF%BC%9A%E5%BE%9E%E4%B8%8B%E7%8A%AC%E5%BC%8F%E9%96%8B%E5%A7%8B%EF%BC%8C%E4%B8%80%E9%9A%BB%E8%85%B3%E5%BE%80%E5%89%8D%E8%B8%8F%E5%88%B0%E5%85%A9%E6%89%8B%E4%B8%AD%E9%96%93\">Step1\uff1a\u5f9e\u4e0b\u72ac\u5f0f\u958b\u59cb\uff0c\u4e00\u96bb\u8173\u5f80\u524d\u8e0f\u5230\u5169\u624b\u4e2d\u9593<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#Step2%EF%BC%9A%E5%89%8D%E8%85%B3%E5%BD%8E%E6%9B%B2%EF%BC%8C%E5%BE%8C%E8%85%B3%E8%B7%AA%E5%9C%A8%E5%A2%8A%E5%AD%90%E4%B8%8A%EF%BC%8C%E8%85%B3%E6%8C%87%E9%A0%AD%E6%94%BE%E9%AC%86%E7%BD%AE%E6%96%BC%E5%9C%B0%E9%9D%A2\">Step2\uff1a\u524d\u8173\u5f4e\u66f2\uff0c\u5f8c\u8173\u8dea\u5728\u588a\u5b50\u4e0a\uff0c\u8173\u6307\u982d\u653e\u9b06\u7f6e\u65bc\u5730\u9762<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#Step3%EF%BC%9A%E5%90%B8%E6%B0%A3%E6%99%82%EF%BC%8C%E9%9B%99%E6%89%8B%E5%BE%80%E5%A4%A9%E7%A9%BA%E8%88%89%E9%AB%98\">Step3\uff1a\u5438\u6c23\u6642\uff0c\u96d9\u624b\u5f80\u5929\u7a7a\u8209\u9ad8<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/#%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F%E8%AE%8A%E5%8C%96%E2%80%94%E2%80%94%E5%BE%8C%E5%BD%8E%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F\">\u9032\u968e\u7df4\u7fd2\uff1a\u4f4e\u5f13\u6b65\u5f0f\u8b8a\u5316\u2014\u2014\u5f8c\u5f4e\u4f4e\u5f13\u6b65\u5f0f<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>\u7df4\u7fd2\u4f4e\u5f13\u6b65\u5f0f\u597d\u8655\u6709\u54ea\u4e9b\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\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-1024x1024.jpg\" alt=\"\" class=\"wp-image-11812\" width=\"887\" height=\"887\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f\u5c01\u9762-100x100.jpg 100w\" sizes=\"(max-width: 887px) 100vw, 887px\" \/><figcaption><br>\u4f4e\u5f13\u6b65\u5f0f\uff08 Low Lunge\uff0c\u68b5\u6587\uff1aAshwa Sanchalasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%8B%89%E4%BC%B8%E9%AB%96%E5%B1%88%E8%82%8C\"><\/span>1. \u62c9\u4f38\u9ad6\u5c48\u808c<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%8A%A0%E5%BC%B7%E6%9F%94%E9%9F%8C%E6%80%A7\"><\/span>2. \u52a0\u5f37\u67d4\u97cc\u6027&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%94%B9%E5%96%84%E8%83%8C%E7%97%9B\"><\/span>3. \u6539\u5584\u80cc\u75db<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%8B%89%E4%BC%B8%E5%A4%A7%E8%85%BF%E5%8F%8A%E8%87%80%E9%83%A8%E8%82%8C%E8%82%89\"><\/span>4. \u62c9\u4f38\u5927\u817f\u53ca\u81c0\u90e8\u808c\u8089<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%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u4f4e\u5f13\u6b65\u5f0f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%B9%85%E5%9D%90%E3%80%81%E8%85%B0%E8%83%8C%E7%97%9B%E7%9A%84%E4%BA%BA\"><\/span>1. \u4e45\u5750\u3001\u8170\u80cc\u75db\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5982\u4e0a\u6240\u8aaa\uff0c\u7d93\u5e38\u4e45\u5750\u6703\u4f7f\u5f97\u300c\u9ad6\u5c48\u808c\u300d\u7dca\u7e43\uff0c\u9019\u6642\u5019\u53ef\u4ee5\u900f\u904e\u4f4e\u5f13\u6b65\u5f0f\u4f86\u4f38\u5c55\uff0c\u5f88\u9069\u5408\u6bcf\u5929\u90fd\u5750\u8457\u7684\u4e0a\u73ed\u65cf\u4f86\u7df4\u7fd2\u3002\u56e0\u70ba\u5728\u505a\u4f4e\u5f13\u6b65\u5f0f\u7684\u540c\u6642\uff0c\u96d9\u624b\u5411\u4e0a\u5ef6\u4f38\u4e5f\u53ef\u4ee5\u5ef6\u5c55\u810a\u67f1\uff0c\u6e1b\u8f15\u8170\u75e0\u80cc\u75db\u7684\u4e0d\u8212\u670d\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%B0%91%E9%81%8B%E5%8B%95%E7%9A%84%E4%BA%BA\"><\/span>2. \u5c11\u904b\u52d5\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5e73\u6642\u5982\u679c\u6c92\u6709\u904b\u52d5\u7fd2\u6163\uff0c\u6216\u662f\u592a\u904e\u65bc\u5fd9\u788c\u800c\u5c11\u904b\u52d5\u7684\u8a71\uff0c\u4e5f\u6703\u63a8\u85a6\u6bcf\u5929\u7a7a\u51fa 3-5 \u5206\u9418\uff0c\u7c21\u55ae\u505a\u500b\u4f4e\u5f13\u6b65\u5f0f\u653e\u9b06<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/10\/yoga-for-leaner-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u817f\u90e8\u808c\u8089<\/a>\uff0c\u85c9\u7531\u5b9a\u671f\u4f38\u5c55\u4f86\u9632\u6b62\u9ad6\u5c48\u808c\u7dca\u7e43\uff0c\u5c0d\u65bc\u8eab\u9ad4\u7684\u67d4\u97cc\u5ea6\u4e5f\u6703\u6709\u4e9b\u8a31\u7684\u5e6b\u52a9\u5594\uff01<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BD%8E%E5%BC%93%E6%AD%A5%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>\u4f4e\u5f13\u6b65\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step1%EF%BC%9A%E5%BE%9E%E4%B8%8B%E7%8A%AC%E5%BC%8F%E9%96%8B%E5%A7%8B%EF%BC%8C%E4%B8%80%E9%9A%BB%E8%85%B3%E5%BE%80%E5%89%8D%E8%B8%8F%E5%88%B0%E5%85%A9%E6%89%8B%E4%B8%AD%E9%96%93\"><\/span>Step1\uff1a\u5f9e\u4e0b\u72ac\u5f0f\u958b\u59cb\uff0c\u4e00\u96bb\u8173\u5f80\u524d\u8e0f\u5230\u5169\u624b\u4e2d\u9593<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\/FotoJet-2022-01-21T113539.515-1024x576.jpg\" alt=\"\" class=\"wp-image-11813\" width=\"856\" height=\"481\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113539.515-1024x576.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113539.515-300x169.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113539.515-768x432.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113539.515-1536x864.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113539.515-600x338.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113539.515.jpg 1920w\" sizes=\"(max-width: 856px) 100vw, 856px\" \/><figcaption>\u4f4e\u5f13\u6b65\u5f0f\uff08 Low Lunge\uff0c\u68b5\u6587\uff1aAshwa Sanchalasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5728\u745c\u4f3d\u9ad4\u5f0f\u4e2d\u6709\u5f88\u591a\u52d5\u4f5c\u90fd\u662f\u5f9e<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u958b\u59cb\uff0c\u9664\u4e86\u6211\u5011\u4e0a\u6b21\u4ecb\u7d39\u7684\u300c<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/07\/half-split\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u534a\u7334\u795e\u5f0f<\/a>\u300d\u4e4b\u5916\uff0c\u4f4e\u5f13\u6b65\u5f0f\u4e5f\u662f\u7531\u4e0b\u72ac\u5f0f\u9032\u5165\u3002\u5728\u4e0b\u72ac\u5f0f\u505a\u597d\u6e96\u5099\u5f8c\u4e4b\u5f8c\uff0c\u518d\u5c07\u4e00\u96bb\u8173\u5f80\u524d\u8de8\u4e00\u5927\u6b65\u4f86\u5230\u96d9\u624b\u4e2d\u9593\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step2%EF%BC%9A%E5%89%8D%E8%85%B3%E5%BD%8E%E6%9B%B2%EF%BC%8C%E5%BE%8C%E8%85%B3%E8%B7%AA%E5%9C%A8%E5%A2%8A%E5%AD%90%E4%B8%8A%EF%BC%8C%E8%85%B3%E6%8C%87%E9%A0%AD%E6%94%BE%E9%AC%86%E7%BD%AE%E6%96%BC%E5%9C%B0%E9%9D%A2\"><\/span>Step2\uff1a\u524d\u8173\u5f4e\u66f2\uff0c\u5f8c\u8173\u8dea\u5728\u588a\u5b50\u4e0a\uff0c\u8173\u6307\u982d\u653e\u9b06\u7f6e\u65bc\u5730\u9762<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\/\u4f4e\u5f13\u6b65\u5f0f-3-1024x1024.jpg\" alt=\"\" class=\"wp-image-11814\" width=\"856\" height=\"856\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-3-100x100.jpg 100w\" sizes=\"(max-width: 856px) 100vw, 856px\" \/><figcaption>\u4f4e\u5f13\u6b65\u5f0f\uff08 Low Lunge\uff0c\u68b5\u6587\uff1aAshwa Sanchalasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u63a5\u8457\u5c07\u524d\u8173\u5f4e\u66f2\uff0c\u8b93\u819d\u84cb\u4f4d\u65bc\u8173\u8ddf\u7684\u6b63\u4e0a\u65b9\u6210 90 \u5ea6\uff0c\u4e0d\u8981\u904e\u5ea6\u58d3\u4f4e\u524d\u50be\uff0c\u518d\u4f86\u5c07\u5f8c\u8173\u8dea\u5728\u745c\u4f3d\u588a\u4e0a\uff0c\u8b93\u8173\u6307\u982d\u653e\u9b06\u7f6e\u65bc\u5730\u9762\u3002<\/p><div class=\"hello-15-p\" id=\"hello-1341457487\"><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=\"Step3%EF%BC%9A%E5%90%B8%E6%B0%A3%E6%99%82%EF%BC%8C%E9%9B%99%E6%89%8B%E5%BE%80%E5%A4%A9%E7%A9%BA%E8%88%89%E9%AB%98\"><\/span>Step3\uff1a\u5438\u6c23\u6642\uff0c\u96d9\u624b\u5f80\u5929\u7a7a\u8209\u9ad8<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113738.490-1024x576.jpg\" alt=\"\" class=\"wp-image-11815\" width=\"855\" height=\"481\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113738.490-1024x576.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113738.490-300x169.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113738.490-768x432.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113738.490-1536x864.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113738.490-600x338.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/FotoJet-2022-01-21T113738.490.jpg 1920w\" sizes=\"(max-width: 855px) 100vw, 855px\" \/><figcaption>\u4f4e\u5f13\u6b65\u5f0f\uff08 Low Lunge\uff0c\u68b5\u6587\uff1aAshwa Sanchalasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u4e0b\u4e00\u6b65\u5438\u6c23\u6642\uff0c\u6162\u6162\u5c07\u96d9\u624b\u5411\u4e0a\u8209\u8d77\uff0c\u624b\u5fc3\u76f8\u5c0d\u3001\u810a\u67f1\u5ef6\u4f38\uff0c\u76e1\u53ef\u80fd\u62ac\u982d\u633a\u80f8\u3001\u4e0d\u8981\u8073\u80a9\uff0c\u8b93\u9838\u90e8\u8207\u80cc\u90e8\u4fdd\u6301\u5728\u540c\u4e00\u689d\u76f4\u7dda\u4e0a\u3002\u505c\u7559\u4e94\u500b\u547c\u5438\u4e4b\u5f8c\uff0c\u518d\u547c\u6c23\u6162\u6162\u5c07\u624b\u653e\u4e0b\uff0c\u505a\u63db\u5074\u7684\u7df4\u7fd2\u3002\u5982\u679c\u662f\u521d\u5b78\u8005\u6216\u662f\u5e74\u7d00\u8f03\u5927\u7684\u9577\u8f29\uff0c\u53ef\u4ee5\u9078\u64c7\u7e7c\u7e8c\u628a\u624b\u653e\u5728\u745c\u4f3d\u588a\u4e0a\uff0c\u4f46\u5c07\u5f8c\u8173\u6307\u8e29\u5730\uff0c\u633a\u76f4\u4e0a\u8eab\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%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F%E8%AE%8A%E5%8C%96%E2%80%94%E2%80%94%E5%BE%8C%E5%BD%8E%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F\"><\/span>\u9032\u968e\u7df4\u7fd2\uff1a\u4f4e\u5f13\u6b65\u5f0f\u8b8a\u5316\u2014\u2014\u5f8c\u5f4e\u4f4e\u5f13\u6b65\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-1024x1024.jpg\" alt=\"\" class=\"wp-image-11816\" width=\"868\" height=\"868\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/01\/\u4f4e\u5f13\u6b65\u5f0f-6-100x100.jpg 100w\" sizes=\"(max-width: 868px) 100vw, 868px\" \/><figcaption>\u4f4e\u5f13\u6b65\u5f0f\uff08 Low Lunge\uff0c\u68b5\u6587\uff1aAshwa Sanchalasana\uff09\u00a9 HELLOYOGIS All Rights 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target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u4f3d\u9ad4\u5f0f\u6559\u5b78\uff5c\u5f9e\u534a\u7334\u795e\u5f0f\u958b\u59cb\u7df4\u7fd2\u958b\u9ad6\u3001\u62c9\u4f38\u817f\u90e8\u7b4b\u819c\uff0c\u81f4\u656c\u300c\u54c8\u5974\u66fc\u300d\u7684\u7e31\u8eab\u4e00\u8e8d\uff01<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/10\/yoga-for-leaner-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u817f\u90e8\u745c\u4f3d\u63a8\u85a6\uff1a\u5206\u4eab 3 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