{"id":12977,"date":"2022-04-14T10:17:00","date_gmt":"2022-04-14T10:17:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=12977"},"modified":"2022-05-04T08:47:38","modified_gmt":"2022-05-04T08:47:38","slug":"eliminate-edema","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/04\/14\/eliminate-edema\/","title":{"rendered":"\u6253\u9020\u7f8e\u817f\u7dda\u689d\uff1a\u5fc5\u505a\u9019 5 \u500b\u5c0f\u817f\u653e\u9b06\u62c9\u7b4b\u745c\u73c8\uff0c\u4e00\u6b21\u6d88\u9664\u8173\u6c34\u816b\u8207\u863f\u8514\u817f\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3240675041\"><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\u5927\u5bb6\u4e00\u5b9a\u90fd\u6709\u9019\u7a2e\u7d93\u9a57\uff0c\u597d\u4e0d\u5bb9\u6613\u5c07\u9ad4\u91cd\u7626\u4e0b\u4f86\uff0c\u4f46\u817f\u770b\u8d77\u4f86\u9084\u662f\u4e00\u6a23\u7c97\uff0c\u5c0f\u817f\u8655\u6c38\u9060\u6709\u7d50\u5be6\u7684\u863f\u8514\u817f\u5e38\u99d0\u5728\u90a3\uff0c\u6216\u662f\u4e00\u6574\u5929\u4e0b\u4f86\uff0c\u5c0f\u817f\u5c31\u6c34\u816b\u5f97\u5f88\u53b2\u5bb3\uff0c\u770b\u8d77\u4f86\u786c\u662f\u6bd4\u5e73\u5e38\u591a\u500b\u5e7e\u516c\u5206\u5c0f\u817f\u570d\uff0c\u770b\u4e86\u5be6\u5728\u5fc3\u60c5\u4e0d\u7f8e\u9e97\u3002\u5c24\u5176\u662f\u4e45\u5750\u3001\u4e45\u7ad9\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/19\/office-5-mins-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0a\u73ed\u65cf<\/a>\uff0c\u6216\u662f\u7d93\u5e38\u9700\u8981\u7a7f\u9ad8\u8ddf\u978b\u7684 OL \u611f\u53d7\u66f4\u662f\u660e\u986f\uff01<\/p><p>\u9019\u6642\u5019\u4f60\u9700\u8981\u7684\u4fbf\u662f\u80fd\u5e6b\u52a9\u6d88\u6c34\u816b\u7684\u817f\u4f38\u5c55\u745c\u73c8\uff0c\u53ea\u9700\u8981\u990a\u6210\u7fd2\u6163\uff0c\u591a\u591a\u505a\u9019\u5e7e\u500b<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/14\/stretching-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u653e\u9b06\u62c9\u7b4b\u745c<\/a>\u73c8\uff0c\u5c31\u80fd\u8a31\u4f60\u4e00\u96d9\u7e96\u7d30\u7f8e\u817f\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-69e532d6ea014\" 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-69e532d6ea014\"  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\/04\/14\/eliminate-edema\/#%E7%98%A6%E8%85%BF%E7%91%9C%E7%8F%88%E6%95%99%E5%AD%B8%EF%BC%9A%E5%88%86%E4%BA%AB_5_%E5%80%8B%E6%89%93%E9%80%A0%E8%85%BF%E9%83%A8%E7%B7%9A%E6%A2%9D%E7%9A%84%E9%AB%94%E5%BC%8F\" >\u7626\u817f\u745c\u73c8\u6559\u5b78\uff1a\u5206\u4eab 5 \u500b\u6253\u9020\u817f\u90e8\u7dda\u689d\u7684\u9ad4\u5f0f<\/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\/04\/14\/eliminate-edema\/#1_%E4%B8%8B%E7%8A%AC%E5%BC%8FDownward_Facing_Dog\" >1. \u4e0b\u72ac\u5f0f(Downward Facing Dog)<\/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\/04\/14\/eliminate-edema\/#2_%E5%8D%8A%E7%8C%B4%E7%A5%9E%E5%BC%8F%EF%BC%88Half_split%EF%BC%89\" >2. \u534a\u7334\u795e\u5f0f\uff08Half split\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\/04\/14\/eliminate-edema\/#3_%E9%87%91%E5%AD%97%E5%A1%94%E5%BC%8F%EF%BC%88Pyramid_Pose%EF%BC%89\" >3. \u91d1\u5b57\u5854\u5f0f\uff08Pyramid Pose\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\/04\/14\/eliminate-edema\/#4_%E7%AB%99%E5%A7%BF%E5%89%8D%E5%BD%8E%E5%BC%8F%EF%BC%88Standing_forward_fold_%EF%BC%89\" >4. \u7ad9\u59ff\u524d\u5f4e\u5f0f\uff08Standing forward fold&nbsp;\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\/04\/14\/eliminate-edema\/#5_%E5%9D%90%E5%A7%BF%E5%AF%AC%E8%85%BF%E5%89%8D%E5%BD%8E%E5%BC%8F%EF%BC%88Wide_legged_seated_forward_fold%EF%BC%89\" >5. \u5750\u59ff\u5bec\u817f\u524d\u5f4e\u5f0f\uff08Wide legged seated forward fold\uff09<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%98%A6%E8%85%BF%E7%91%9C%E7%8F%88%E6%95%99%E5%AD%B8%EF%BC%9A%E5%88%86%E4%BA%AB_5_%E5%80%8B%E6%89%93%E9%80%A0%E8%85%BF%E9%83%A8%E7%B7%9A%E6%A2%9D%E7%9A%84%E9%AB%94%E5%BC%8F\"><\/span>\u7626\u817f\u745c\u73c8\u6559\u5b78\uff1a\u5206\u4eab 5 \u500b\u6253\u9020\u817f\u90e8\u7dda\u689d\u7684\u9ad4\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%B8%8B%E7%8A%AC%E5%BC%8FDownward_Facing_Dog\"><\/span>1. \u4e0b\u72ac\u5f0f(Downward Facing Dog)<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_121A5968-1-1024x683.jpg\" alt=\"\" class=\"wp-image-12978\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p><a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u662f\u5165\u9580\u745c\u73c8\u5fc5\u5b78\u7684\u57fa\u790e\u9ad4\u5f0f\uff0c\u5e7e\u4e4e\u80fd\u5920\u935b\u934a\u5230\u5168\u8eab\uff0c\u5305\u542b\u5ef6\u5c55\u810a\u67f1\u3001\u5f37\u5316\u624b\u81c2\u808c\u8089\uff0c\u9084\u80fd\u653e\u9b06\u817f\u90e8\u5f8c\u5074\uff0c\u4fc3\u9032\u5168\u8eab\u8840\u6db2\u5faa\u74b0\u5594\uff01\u65e9\u8d77\u6642\u53ef\u4ee5\u5c07\u4e0b\u72ac\u5f0f\u52a0\u5165\u65e9\u6668\u745c\u73c8\u7684\u7df4\u7fd2\u7576\u4e2d\uff0c\u7c21\u55ae\u5730\u4f38\u5c55\u8eab\u8ec0\u3001\u63d0\u795e\u9192\u8166\uff0c\u4e5f\u9806\u4fbf\u6d88\u9664\u8173\u6c34\u816b\uff0c\u958b\u555f\u7f8e\u597d\u7684\u4e00\u5929\uff01<\/p><ul class=\"wp-block-list\"><li>\u9810\u5099\uff1a\u96d9\u819d\u8dea\u5730\uff0c\u624b\u8207\u80a9\u540c\u5bec\u653e\u745c\u73c8\u588a\u4e0a\uff0c\u5448\u73fe table top pose<\/li><li>\u9032\u5165\uff1a\u8173\u8dbe\u8e29\u5730\uff0c\u628a\u819d\u84cb\u62ac\u8d77\u3001\u81c0\u90e8\u5f8c\u63a8\u6210\u4e0b\u72ac\u5f0f\u3002\uff1d<\/li><li>\u5438\u6c23\uff1a\u5411\u5f8c\u5ef6\u4f38\uff0c\u4ee5\u62c9\u9577\u80cc\u90e8\u8207\u62ac\u9ad8\u81c0\u90e8<\/li><li>\u5410\u6c23\uff1a\u76e1\u91cf\u8b93\u80a9\u818a\u4e0b\u6c89\u3001\u982d\u90e8\u81ea\u7136\u4e0b\u5782<\/li><\/ul><p><a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">&gt;&gt;\u9ede\u6211\u770b \u4e0b\u72ac\u5f0f \u5206\u89e3\u52d5\u4f5c\u8207\u5b8c\u6574\u6559\u5b78<\/a><\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%8D%8A%E7%8C%B4%E7%A5%9E%E5%BC%8F%EF%BC%88Half_split%EF%BC%89\"><\/span>2. \u534a\u7334\u795e\u5f0f\uff08Half split\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\/04\/hy_121A6144-1024x683.jpg\" alt=\"\" class=\"wp-image-12979\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6144-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6144-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6144-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6144-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6144-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6144.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u534a\u7334\u795e\u5f0f\u9664\u4e86\u53ef\u4ee5\u4f38\u5c55\u817f\u90e8\u7dda\u689d\u5916\uff0c\u4e5f\u53ef\u4ee5\u653e\u9b06\u8170\u80cc\uff0c\u9054\u5230\u6539\u5584\u80cc\u75db\u7684\u6548\u679c\uff0c\u6240\u4ee5\u975e\u5e38\u63a8\u85a6\u7d93\u5e38\u4e45\u5750\u7684\u8fa6\u516c\u5ba4\u65cf\u505a\u534a\u7334\u795e\u5f0f\uff0c\u4e00\u6b21\u6d88\u9664\u8170\u75e0\u80cc\u75db\u548c\u5c0f\u817f\u6c34\u816b\u7684\u56f0\u64fe\uff01\u534a\u7334\u795e\u5f0f\u5c6c\u65bc\u521d\u968e\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/yoga-knowledge\/yoga-asana\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u57fa\u790e\u745c\u73c8\u52d5\u4f5c<\/a>\uff0c\u5c31\u7b97\u6c92\u6709\u63a5\u89f8\u904e\u745c\u73c8\uff0c\u53ea\u8981\u642d\u914d<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/07\/yoga-blocks-2022\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u78da<\/a>\u8f14\u52a9\u4e5f\u80fd\u8f15\u6613\u505a\u5230\u3002\u7b49\u5230\u7df4\u7fd2\u6b21\u6578\u8f03\u591a\uff0c\u67d4\u97cc\u5ea6\u8b8a\u5f97\u66f4\u597d\u6642\uff0c\u518d\u6162\u6162\u62ff\u6389\u745c\u73c8\u78da\u6216\u505a\u9032\u968e\u7684\u300c\u7334\u795e\u5f0f\u300d\uff0c\u52a0\u6df1\u4f38\u5c55\u7684\u5e45\u5ea6\u3002<\/p><ul class=\"wp-block-list\"><li>\u9810\u5099\uff1a\u5f9e<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u958b\u59cb<\/li><li>\u9032\u5165\uff1a\u4e00\u96bb\u8173\u5f80\u524d\u8e0f\u5230\u5169\u624b\u4e2d\u9593\uff0c\u53e6\u4e00\u8173\uff08\u5f8c\u8173\uff09\u8dea\u5728\u588a\u5b50\u4e0a\uff0c\u4e26\u5c07\u91cd\u5fc3\u5f80\u5f8c\u79fb\u8b93\u524d\u8173\u6162\u6162\u4f38\u76f4<\/li><li>\u5438\u6c23\uff1a\u62c9\u9577\u810a\u690e<\/li><li>\u5410\u6c23\uff1a\u8eab\u9ad4\u5411\u524d\u5f4e<\/li><\/ul><p><a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/07\/half-split\/\" target=\"_blank\" rel=\"noreferrer noopener\">&gt;&gt;\u9ede\u6211\u770b \u534a\u7334\u795e\u5f0f \u5206\u89e3\u52d5\u4f5c\u8207\u5b8c\u6574\u6559\u5b78<\/a><\/p><div class=\"hello-15-p\" id=\"hello-1562419053\"><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_%E9%87%91%E5%AD%97%E5%A1%94%E5%BC%8F%EF%BC%88Pyramid_Pose%EF%BC%89\"><\/span>3. \u91d1\u5b57\u5854\u5f0f\uff08Pyramid Pose\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\/04\/hy_121A6043-1024x683.jpg\" alt=\"\" class=\"wp-image-12980\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6043-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6043-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6043-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6043-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6043-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6043.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u91d1\u5b57\u5854\u5f0f\u548c\u534a\u7334\u795e\u5f0f\u4e00\u6a23\u5c6c\u65bc\u4e0b\u5f4e\u8170\u7684\u9ad4\u5f0f\uff0c\u9664\u4e86\u80fd\u653e\u9b06\u817f\u90e8\u5f8c\u5074\u5916\uff0c\u4e5f\u90fd\u5c0d\u810a\u67f1\u7684\u67d4\u97cc\u5ea6\u6709\u5f88\u5927\u7684\u63d0\u5347\u6548\u76ca\uff0c\u5728\u525b\u7d50\u675f\u8dd1\u6b65\u3001\u9577\u6642\u9593\u901b\u8857\u8d70\u8def\uff0c\u6216\u662f\u5e73\u6642\u89ba\u5f97\u817f\u90e8\u7dca\u7e43\u7684\u6642\u5019\uff0c\u90fd\u53ef\u4ee5\u85c9\u7531\u91d1\u5b57\u5854\u5f0f\u4f86\u8212\u7de9\u4e0d\u9069\u611f\u3002<\/p><ul class=\"wp-block-list\"><li>\u9810\u5099\uff1a\u5f9e<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u958b\u59cb<\/li><li>\u9032\u5165\uff1a\u5de6\u8173\u5f80\u524d\u8e0f\u4e00\u5927\u6b65\u5f8c\uff0c\u518d\u5c07\u53f3\u8173\u4e5f\u5f80\u524d\u8e0f\u4e00\u5c0f\u6b65\uff0c\u4e26\u5c07\u8173\u8ddf\u8e29\u5730\u3002\u63a5\u8457\u6162\u6162\u4f38\u76f4\u5de6\u819d\u84cb\uff0c\u624b\u6301\u7e8c\u653e\u5728\u5730\u9762\u4e0a\u5c31\u53ef\u4ee5<\/li><li>\u5438\u6c23\uff1a\u5c07\u80cc\u633a\u76f4<\/li><li>\u5410\u6c23\uff1a\u8eab\u9ad4\u5411\u524d\u5f4e<\/li><\/ul><p><a href=\"https:\/\/helloyogis.com\/magazine\/2022\/04\/06\/pyramid-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">&gt;&gt;\u9ede\u6211\u770b \u91d1\u5b57\u5854\u5f0f \u5206\u89e3\u52d5\u4f5c\u8207\u5b8c\u6574\u6559\u5b78<\/a><\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E7%AB%99%E5%A7%BF%E5%89%8D%E5%BD%8E%E5%BC%8F%EF%BC%88Standing_forward_fold_%EF%BC%89\"><\/span>4. \u7ad9\u59ff\u524d\u5f4e\u5f0f\uff08Standing forward fold&nbsp;\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\/04\/hy_121A6003-1-1024x683.jpg\" alt=\"\" class=\"wp-image-12981\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u7ad9\u59ff\u524d\u5f4e\u5f0f\u662f\u5c0d\u7a31\u5f0f\u4f38\u5c55\u745c\u73c8\uff0c\u5728\u505a\u9ad4\u5f0f\u4e2d\u53ef\u4ee5\u8abf\u6574\u5e73\u6642\u56e0\u59ff\u52e2\u4e0d\u826f\u800c\u7522\u751f\u7684\u8eab\u9ad4\u5a01\u8105\uff0c\u5411\u524d\u5f4e\u7684\u52d5\u4f5c\u80fd\u8212\u7de9\u5750\u9aa8\u795e\u7d93\u8207\u810a\u690e\u4e45\u5750\u5f8c\u7684\u4e0d\u9069\u611f\uff0c\u540c\u6642\u4f38\u5c55\u5230\u817f\u90e8\uff0c\u662f\u500b\u5f88\u7c21\u55ae\u7684\u653e\u9b06\u62c9\u7b4b\u745c\u73c8\uff0c\u6709\u6642\u8ffd\u5287\u5750\u592a\u4e45\u4e5f\u80fd\u628a\u7ad9\u59ff\u524d\u5f4e\u5f0f\u7576\u4f5c\u7a0d\u5fae\u6d3b\u52d5\u7684\u745c\u73c8\u52d5\u4f5c\u3002<\/p><ul class=\"wp-block-list\"><li>\u9810\u5099\uff1a\u7ad9\u5728<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/09\/13\/yoga-mat-selection\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u588a<\/a>\u4e0a<\/li><li>\u9032\u5165\uff1a\u4e00\u908a\u5438\u6c23\uff0c\u4e00\u908a\u5c07\u810a\u67f1\u633a\u76f4\u5411\u4e0a\uff0c\u5410\u6c23\u6642\u6162\u6162\u628a\u8eab\u9ad4\u5411\u524d\u5f4e\uff0c\u96d9\u624b\u53ef\u8f15\u9b06\u62b1\u5728\u5c0f\u817f\u5f8c\u5074<\/li><li>\u5438\u6c23\uff1a\u5ef6\u4f38\u810a\u67f1<\/li><li>\u5410\u6c23\uff1a\u8a66\u8457\u4e0b\u5f4e\u66f4\u591a\u4e00\u4e9b<\/li><\/ul><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E5%9D%90%E5%A7%BF%E5%AF%AC%E8%85%BF%E5%89%8D%E5%BD%8E%E5%BC%8F%EF%BC%88Wide_legged_seated_forward_fold%EF%BC%89\"><\/span>5. \u5750\u59ff\u5bec\u817f\u524d\u5f4e\u5f0f\uff08Wide legged seated forward fold\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\/04\/hy_121A5657-1024x683.jpg\" alt=\"\" class=\"wp-image-12982\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5657-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5657-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5657-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5657-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5657-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5657.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" 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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, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><ul class=\"wp-block-list\"><li>\u9810\u5099\uff1a\u5148\u5750\u5728<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/09\/13\/yoga-mat-selection\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u73c8\u73c8\u588a<\/a>\u4e0a\uff0c\u5c07\u96d9\u817f\u6253\u958b\u4f38\u76f4\uff0c\u5e45\u5ea6\u53ef\u4ee5\u8996\u81ea\u5df1\u7684\u67d4\u8edf\u5ea6\u8abf\u6574<\/li><li>\u9032\u5165\uff1a\u4e00\u908a\u5438\u6c23\uff0c\u4e00\u908a\u5c07\u810a\u67f1\u633a\u76f4\u5411\u4e0a\uff0c\u5410\u6c23\u6642\u6162\u6162\u628a\u8eab\u9ad4\u5411\u524d\u5f4e\uff0c\u96d9\u624b\u53ef\u8f15\u9b06\u653e\u5728\u5730\u9762\u4e0a<\/li><li>\u5438\u6c23\uff1a\u5ef6\u4f38\u810a\u67f1<\/li><li>\u5410\u6c23\uff1a\u8a66\u8457\u4e0b\u5f4e\u66f4\u591a\u4e00\u4e9b<\/li><\/ul><div style=\"height:4px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>\u4ee5\u4e0a\u5206\u4eab\u7684\u9019 5 \u500b<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/14\/stretching-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u653e\u9b06\u62c9\u7b4b\u745c\u73c8<\/a>\uff0c\u90fd\u662f\u8457\u91cd\u5728\u4f38\u5c55\u817f\u90e8\u7684\u9ad4\u5f0f\uff0c\u7279\u5225\u662f\u5c0d\u65bc\u5ef6\u9577\u5c0f\u817f\u808c\u6709\u5f88\u5927\u7684\u5e6b\u52a9\uff0c\u53ef\u4ee5\u4f7f\u5c0f\u817f\u7dda\u689d\u8b8a\u5f97\u7e96\u7d30\uff0c\u7121\u8ad6\u662f\u5c0d\u65bc\u904e\u5ea6\u4f7f\u7528\uff08\u5982\uff1a\u8dd1\u5b8c\u6b65\u3001\u901b\u8857\u5f8c\uff09\u6216\u662f\u4e45\u5750\u3001\u4e45\u7ad9\u5c11\u52d5\u7684\u4eba\u90fd\u5f88\u5be6\u7528\uff0c\u8d95\u5feb\u8ddf\u8457\u6211\u5011\u7df4\u7fd2\uff0c\u4e00\u8d77\u5851\u9020\u597d\u770b\u7dca\u5be6\u7684\u5c0f\u817f\u7dda\u689d\uff0c\u6d88\u9664\u60f1\u4eba\u7684\u8173\u6c34\u816b\u8207\u863f\u8514\u817f\u5427\uff01<\/p><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/19\/office-5-mins-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9069\u5408\u8fa6\u516c\u5ba4\u65cf\u7684 3 \u500b\u8f15\u745c\u73c8\u52d5\u4f5c\uff1a\u6bcf\u5929\u53ea\u9700\u8981\u82b1 5 \u5206\u9418\u8a13\u7df4\u548c\u4f38\u5c55\uff01<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/03\/05\/hip-lift-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5206\u4eab 3 \u500b\u300c\u63d0\u81c0\u745c\u73c8\u300d\u52d5\u4f5c\uff1a\u4e0d\u6df1\u8e72\u4e5f\u53ef\u4ee5\u7df4\u7ff9\u81c0\uff01\u5728\u590f\u65e5\u4e4b\u524d\u89e3\u9396\u871c\u6843\u81c0<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u4f60\u662f\u5426\u4e5f\u66fe\u9019\u6a23\uff0c\u597d\u4e0d\u5bb9\u6613\u5c07\u9ad4\u91cd\u7626\u4e0b\u4f86\uff0c\u4f46\u817f\u770b\u8d77\u4f86\u9084\u662f\u4e00\u6a23\u7c97\uff1f\u9019\u5f88\u53ef\u80fd\u662f\u7531\u65bc\u6c34\u816b\u7684\u95dc\u4fc2\uff0c\u6216\u662f\u863f\u8514\u817f\u5c0e\u81f4\u770b\u8d77\u4f86\u7dda\u689d\u4e0d\u7f8e\u9e97\uff01\u672c\u7bc7\u6536\u9304\u4e86 5 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