{"id":15362,"date":"2022-07-30T06:57:26","date_gmt":"2022-07-30T06:57:26","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=15362"},"modified":"2025-05-27T16:04:09","modified_gmt":"2025-05-27T08:04:09","slug":"frog-pose","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/","title":{"rendered":"\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u7206\u7d05\u7684\u300c\u9752\u86d9\u8db4\u300d\u6559\u5b78\uff1a\u60f3\u6539\u5584\u5047\u80ef\u5bec\u3001\u64c1\u6709\u871c\u6843\u81c0\u5fc5\u5b78\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-449052109\"><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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href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/25\/hip-joint-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u958b\u9ad6\u745c\u73c8<\/a>\u5ee3\u53d7\u597d\u8a55\uff0c\u60f3\u5fc5\u5927\u5bb6\u90fd\u6709\u9019\u65b9\u9762\u7684\u56f0\u64fe\uff0c\u4eca\u5929\u5c31\u8981\u518d\u4f86\u4ecb\u7d39\u53e6\u4e00\u500b\u4e5f\u80fd\u5920\u5e6b\u52a9\u958b\u9ad6\u7684\u9ad4\u5f0f\u2014\u2014\u300c\u9752\u86d9\u5f0f\u300d\uff0c\u4e5f\u5c31\u662f\u6642\u4e0b\u6d41\u884c\u7684\u300c\u9752\u86d9\u8db4\u300d\u3002\u5f88\u591a\u521d\u5b78\u8005\u5728\u7df4\u9752\u86d9\u5f0f\u6642\u7e3d\u662f\u89ba\u5f97\u8d85\u7d1a\u75db\uff0c\u6216\u662f\u9752\u86d9\u8db4\u6642\u8db4\u4e0d\u4e0b\u53bb\uff0c\u611f\u89ba\u817f\u600e\u9ebc\u4e5f\u4e0d\u958b\uff0c\u5927\u817f\u5167\u5074\u6709\u5f88\u5f37\u7684\u6495\u88c2\u611f\uff0c\u7a76\u7adf\u9752\u86d9\u5f0f\uff08\u9752\u86d9\u8db4\uff09\u61c9\u8a72\u5982\u4f55\u6b63\u78ba\u7df4\u7fd2\u8207\u6709\u54ea\u4e9b\u529f\u6548\u5462\uff1f<\/p><p>\u9752\u86d9\u5f0f\uff08\u82f1\u6587\uff1aFrog Pose\uff0c\u68b5\u6587\uff1aMandukasana\uff09\u662f\u500b\u597d\u8655\u591a\u591a\u7684\u745c\u73c8\u9ad4\u5f0f\uff0c\u53ea\u9700\u8981\u8db4\u8457\u7684\u5c31\u7df4\u7fd2\u958b\u80ef\u3001\u958b\u9ad6\uff0c\u62c9\u4f38\u817f\u90e8\u808c\u8089\u3001\u540c\u6642\u4e5f\u80fd\u6539\u5584\u81c0\u578b\u3001\u4f7f\u9aa8\u76c6\u56de\u6b63\uff0c\u8b80\u8005\u5011\u662f\u4e0d\u662f\u90fd\u5fc3\u52d5\u4e86\u5462\uff1f\u5c24\u5176\u662f\u5065\u8eab\u98a8\u6f6e\u8208\u8d77\uff0c\u5927\u5bb6\u90fd\u8ffd\u6c42\u66f4\u597d\u7684\u9ad4\u614b\uff0c\u5e0c\u671b\u817f\u80fd\u5920\u66f4\u76f4\u66f4\u597d\u770b\uff0c\u5973\u751f\u5247\u6d41\u884c\u8d77\u7df4<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/03\/05\/hip-lift-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u871c\u6843\u81c0<\/a>\uff0c\u5982\u679c\u4f60\u4e5f\u60f3\u8981\u64c1\u6709\u9019\u6a23\u5065\u5eb7\u6f02\u4eae\u7684\u8eab\u6750\uff0c\u90a3\u5c31\u4e00\u8d77\u4f86\u5b78\u7fd2\u5982\u4f55\u6b63\u78ba\u5730\u505a\u9752\u86d9\u5f0f\u5427\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-69e15ee06a1d3\" 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-69e15ee06a1d3\"  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\/07\/30\/frog-pose\/#%E7%B7%B4%E7%BF%92%E9%9D%92%E8%9B%99%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\">\u7df4\u7fd2\u9752\u86d9\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\/07\/30\/frog-pose\/#%E2%80%93_%E8%A8%93%E7%B7%B4%E9%96%8B%E8%83%AF%E8%88%87%E9%96%8B%E9%AB%96\">&#8211; \u8a13\u7df4\u958b\u80ef\u8207\u958b\u9ad6<\/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\/07\/30\/frog-pose\/#%E2%80%93_%E6%8B%89%E4%BC%B8%E5%A4%A7%E8%85%BF%E5%85%A7%E5%81%B4%E8%82%8C%E8%82%89\">&#8211; \u62c9\u4f38\u5927\u817f\u5167\u5074\u808c\u8089<\/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\/07\/30\/frog-pose\/#%E2%80%93_%E4%BF%83%E9%80%B2%E9%AA%A8%E7%9B%86%E5%8D%80%E5%9F%9F%E8%A1%80%E6%B6%B2%E5%BE%AA%E7%92%B0\">&#8211; \u4fc3\u9032\u9aa8\u76c6\u5340\u57df\u8840\u6db2\u5faa\u74b0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/#%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E9%9D%92%E8%9B%99%E5%BC%8F%EF%BC%9F\">\u8ab0\u9069\u5408\u7df4\u7fd2\u9752\u86d9\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-6\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/#1_%E6%83%B3%E6%94%B9%E5%96%84%E8%87%80%E5%BD%A2%E7%9A%84%E4%BA%BA\">1. \u60f3\u6539\u5584\u81c0\u5f62\u7684\u4eba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/#2_%E7%B6%93%E6%9C%9F%E4%B8%8D%E8%A6%8F%E5%BE%8B%E7%9A%84%E4%BA%BA\">2. \u7d93\u671f\u4e0d\u898f\u5f8b\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\/07\/30\/frog-pose\/#3_%E6%83%B3%E4%BC%B8%E5%B1%95%E8%85%BF%E9%83%A8%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\">3. \u60f3\u4f38\u5c55\u817f\u90e8\u808c\u8089\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\/07\/30\/frog-pose\/#%E9%9D%92%E8%9B%99%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\">\u9752\u86d9\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\/07\/30\/frog-pose\/#Step_1%EF%BC%9A%E5%BE%9E%E5%9B%9B%E8%B6%B3%E8%B7%AA%E5%A7%BF%E9%96%8B%E5%A7%8B%EF%BC%8C_%E4%BF%9D%E6%8C%81%E8%83%8C%E9%83%A8%E5%B9%B3%E8%A1%8C%E5%9C%B0%E9%9D%A2%EF%BC%8C%E5%B0%87%E9%9B%99%E8%86%9D%E5%90%91%E5%A4%96%E6%89%93%E9%96%8B%E8%87%B3%E6%A5%B5%E9%99%90\">Step 1\uff1a\u5f9e\u56db\u8db3\u8dea\u59ff\u958b\u59cb\uff0c \u4fdd\u6301\u80cc\u90e8\u5e73\u884c\u5730\u9762\uff0c\u5c07\u96d9\u819d\u5411\u5916\u6253\u958b\u81f3\u6975\u9650<\/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\/07\/30\/frog-pose\/#Step_2%EF%BC%9A%E5%B0%87%E8%86%9D%E8%93%8B%E5%BD%8E%E6%9B%B2%E4%BD%BF%E5%A4%A7%E8%85%BF%E8%88%87%E5%B0%8F%E8%85%BF%E6%88%90_90_%E5%BA%A6%EF%BC%8C%E8%85%B3%E8%B6%BE%E5%BE%80%E5%A4%96%E5%8B%BE%E4%B9%9F%E8%88%87%E5%B0%8F%E8%85%BF%E6%88%90_90_%E5%BA%A6\">Step 2\uff1a\u5c07\u819d\u84cb\u5f4e\u66f2\u4f7f\u5927\u817f\u8207\u5c0f\u817f\u6210 90 \u5ea6\uff0c\u8173\u8dbe\u5f80\u5916\u52fe\u4e5f\u8207\u5c0f\u817f\u6210 90 \u5ea6<\/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\/07\/30\/frog-pose\/#Step_3%EF%BC%9A%E6%89%8B%E8%82%98%E8%90%BD%E5%9C%B0%E6%94%BE%E6%96%BC%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A%EF%BC%8C%E6%8B%89%E9%95%B7%E8%84%8A%E6%9F%B1%E3%80%81%E8%AE%93%E8%BB%80%E5%B9%B9%E6%9C%9D%E5%90%91%E5%9C%B0%E9%9D%A2%E6%94%BE%E9%AC%86\">Step 3\uff1a\u624b\u8098\u843d\u5730\u653e\u65bc\u745c\u73c8\u588a\u4e0a\uff0c\u62c9\u9577\u810a\u67f1\u3001\u8b93\u8ec0\u5e79\u671d\u5411\u5730\u9762\u653e\u9b06<\/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\/07\/30\/frog-pose\/#%E7%B7%B4%E7%BF%92%E9%9D%92%E8%9B%99%E5%BC%8F%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\">\u7df4\u7fd2\u9752\u86d9\u5f0f\u5e38\u898b\u554f\u984c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/#1_%E5%81%9A%E9%9D%92%E8%9B%99%E5%BC%8F%E6%99%82%E6%9C%83%E6%84%9F%E5%88%B0%E8%86%9D%E8%93%8B%E6%9C%83%E7%97%9B\">1. \u505a\u9752\u86d9\u5f0f\u6642\u6703\u611f\u5230\u819d\u84cb\u6703\u75db<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/#2_%E9%9D%92%E8%9B%99%E5%BC%8F%E4%B8%8B%E4%B8%8D%E5%8E%BB\">2. \u9752\u86d9\u5f0f\u4e0b\u4e0d\u53bb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/#3_%E9%96%8B%E9%AB%96%E5%B1%81%E8%82%A1%E6%9C%83%E8%AE%8A%E5%AF%AC%E5%97%8E%EF%BC%9F\">3. \u958b\u9ad6\u5c41\u80a1\u6703\u8b8a\u5bec\u55ce\uff1f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/#%E5%88%9D%E5%AD%B8%E8%80%85%E7%B7%B4%E7%BF%92%EF%BC%9A%E5%96%AE%E8%85%BF%E9%9D%92%E8%9B%99%E5%BC%8F\">\u521d\u5b78\u8005\u7df4\u7fd2\uff1a\u55ae\u817f\u9752\u86d9\u5f0f<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E9%9D%92%E8%9B%99%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>\u7df4\u7fd2\u9752\u86d9\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=\"%E2%80%93_%E8%A8%93%E7%B7%B4%E9%96%8B%E8%83%AF%E8%88%87%E9%96%8B%E9%AB%96\"><\/span>&#8211; \u8a13\u7df4\u958b\u80ef\u8207\u958b\u9ad6<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%8B%89%E4%BC%B8%E5%A4%A7%E8%85%BF%E5%85%A7%E5%81%B4%E8%82%8C%E8%82%89\"><\/span>&#8211; \u62c9\u4f38\u5927\u817f\u5167\u5074\u808c\u8089<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E4%BF%83%E9%80%B2%E9%AA%A8%E7%9B%86%E5%8D%80%E5%9F%9F%E8%A1%80%E6%B6%B2%E5%BE%AA%E7%92%B0\"><\/span>&#8211; \u4fc3\u9032\u9aa8\u76c6\u5340\u57df\u8840\u6db2\u5faa\u74b0<span class=\"ez-toc-section-end\"><\/span><\/h3><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\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-1024x1024.jpg\" alt=\"\" class=\"wp-image-15371\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-\u9996\u5716-2-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9752\u86d9\u5f0f\uff08\u82f1\u6587\uff1aFrog Pose\uff0c\u68b5\u6587\uff1aMandukasana\uff09\u00a9HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><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%E9%9D%92%E8%9B%99%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u9752\u86d9\u5f0f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%83%B3%E6%94%B9%E5%96%84%E8%87%80%E5%BD%A2%E7%9A%84%E4%BA%BA\"><\/span>1. \u60f3\u6539\u5584\u81c0\u5f62\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u9752\u86d9\u5f0f\u80fd\u62c9\u4f38\u5230\u5927\u817f\u5167\u5074\u7684\u808c\u8089\uff0c\u9664\u4e86\u80fd\u589e\u52a0\u9ad6\u90e8\u7a69\u5b9a\u6027\u8207\u67d4\u97cc\u5ea6\u5916\uff0c\u900f\u904e\u9ad4\u5f0f\u8abf\u6574\u4f7f\u9aa8\u76c6\u56de\u5230\u6b63\u4f4d\uff0c\u4f7f\u81c0\u90e8\u808c\u8089\u80fd\u5920\u6b63\u78ba\u767c\u529b\uff0c\u6539\u5584\u5047\u8de8\u9ad6\u7684\u554f\u984c\uff0c\u662f\u990a\u6210\u871c\u6843\u81c0\u7684\u7b2c\u4e00\u6b65\u5594\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E7%B6%93%E6%9C%9F%E4%B8%8D%E8%A6%8F%E5%BE%8B%E7%9A%84%E4%BA%BA\"><\/span>2. \u7d93\u671f\u4e0d\u898f\u5f8b\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u9ad6\u95dc\u7bc0\u7684\u9748\u6d3b\u5ea6\u5c0d\u7d93\u671f\u662f\u6709\u4e00\u5b9a\u7684\u5f71\u97ff\u7684\uff0c\u8a31\u591a\u5973\u751f\u90fd\u6709\u7d93\u671f\u4e0d\u898f\u5f8b\u7684\u56f0\u64fe\uff0c\u9752\u86d9\u5f0f\u53ef\u4ee5\u6709\u6548\u958b\u9ad6\u958b\u80ef\u3001\u4fc3\u9032\u9ad6\u90e8\u8840\u6db2\u5faa\u74b0\uff0c\u5c31\u7b97\u662f\u7d93\u671f\u4e5f\u80fd\u5920\u7df4\u7fd2\uff0c\u9054\u5230\u6696\u5bae\u3001\u7de9\u89e3<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/11\/23\/period-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u7d93\u671f\u8179\u75db<\/a>\u7684\u6548\u679c\uff0c\u82e5\u4fdd\u6301\u9577\u671f\u7df4\u7fd2\u4e5f\u6709\u6a5f\u7387\u80fd\u6539\u5584\u7d93\u671f\u4e0d\u898f\u5f8b\u7684\u554f\u984c\u5594\uff01<\/p><p>&gt;&gt;\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/11\/23\/period-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u53ef\u4ee5\u8212\u7de9\u7d93\u75db\uff1f5 \u500b\u7c21\u6613\u7d93\u671f\u745c\u4f3d\uff0c\u5e36\u4f60\u9060\u96e2\u59e8\u5abd\u75db<\/a><\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%83%B3%E4%BC%B8%E5%B1%95%E8%85%BF%E9%83%A8%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\"><\/span>3. \u60f3\u4f38\u5c55\u817f\u90e8\u808c\u8089\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u505a\u9752\u86d9\u5f0f\u6642\u80fd\u5920\u5f37\u70c8\u7684\u611f\u53d7\u5230\u5927\u817f\u5167\u7684\u62c9\u4f38\uff0c\u9069\u5408\u9577\u671f\u59ff\u52e2\u4e0d\u826f\u7684\u4eba\u4f86\u505a\u4f38\u5c55\uff0c\u5176\u6b21\u6253\u958b\u9ad6\u90e8\u3001\u5e6b\u52a9\u9aa8\u76c6\u6b63\u4f4d\u4e5f\u6703\u76f4\u63a5\u5f71\u97ff\u5230\u6211\u5011\u817f\u90e8\u7684\u7dda\u689d\uff0c\u900f\u904e\u7df4\u7fd2\u80fd\u5920\u77ef\u6b63\u4e0d\u826f\u817f\u578b\uff0c\u8b93\u4f60\u4e00\u6b21\u64c1\u6709\u7f8e\u817f\u3001\u7ff9\u81c0\uff5e<\/p><div class=\"hello-15-p\" id=\"hello-4062564573\"><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><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%9D%92%E8%9B%99%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>\u9752\u86d9\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=\"Step_1%EF%BC%9A%E5%BE%9E%E5%9B%9B%E8%B6%B3%E8%B7%AA%E5%A7%BF%E9%96%8B%E5%A7%8B%EF%BC%8C_%E4%BF%9D%E6%8C%81%E8%83%8C%E9%83%A8%E5%B9%B3%E8%A1%8C%E5%9C%B0%E9%9D%A2%EF%BC%8C%E5%B0%87%E9%9B%99%E8%86%9D%E5%90%91%E5%A4%96%E6%89%93%E9%96%8B%E8%87%B3%E6%A5%B5%E9%99%90\"><\/span>Step 1\uff1a\u5f9e\u56db\u8db3\u8dea\u59ff\u958b\u59cb\uff0c \u4fdd\u6301\u80cc\u90e8\u5e73\u884c\u5730\u9762\uff0c\u5c07\u96d9\u819d\u5411\u5916\u6253\u958b\u81f3\u6975\u9650<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\/07\/\u9752\u86d9\u5f0f-1-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-15373\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-1-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9752\u86d9\u5f0f\uff08\u82f1\u6587\uff1aFrog Pose\uff0c\u68b5\u6587\uff1aMandukasana\uff09\u00a9HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u7531\u56db\u8db3\u8dea\u59ff\u958b\u59cb\u9ad4\u5f0f\uff0c\u5148\u78ba\u8a8d\u80cc\u90e8\u662f\u5426\u8207\u5730\u9762\u5e73\u884c\uff0c\u9aa8\u76c6\u6709\u7121\u56de\u6b63\u64fa\u597d\u3002\u6e96\u5099\u597d\u5f8c\u518d\u5c07\u96d9\u819d\u5411\u5916\u6253\u5230\u6700\u958b\uff0c\u8b93\u8eab\u9ad4\u5fae\u5fae\u4e0b\u964d\uff0c\u6b64\u6642\u4e5f\u8981\u4fdd\u6301\u9aa8\u76c6\u7a69\u5b9a\u5594\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_2%EF%BC%9A%E5%B0%87%E8%86%9D%E8%93%8B%E5%BD%8E%E6%9B%B2%E4%BD%BF%E5%A4%A7%E8%85%BF%E8%88%87%E5%B0%8F%E8%85%BF%E6%88%90_90_%E5%BA%A6%EF%BC%8C%E8%85%B3%E8%B6%BE%E5%BE%80%E5%A4%96%E5%8B%BE%E4%B9%9F%E8%88%87%E5%B0%8F%E8%85%BF%E6%88%90_90_%E5%BA%A6\"><\/span>Step 2\uff1a\u5c07\u819d\u84cb\u5f4e\u66f2\u4f7f\u5927\u817f\u8207\u5c0f\u817f\u6210 90 \u5ea6\uff0c\u8173\u8dbe\u5f80\u5916\u52fe\u4e5f\u8207\u5c0f\u817f\u6210 90 \u5ea6<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\/07\/\u9752\u86d9\u5f0f-2-6-1024x1024.jpg\" alt=\"\" class=\"wp-image-15387\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-2-6-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9752\u86d9\u5f0f\uff08\u82f1\u6587\uff1aFrog Pose\uff0c\u68b5\u6587\uff1aMandukasana\uff09\u00a9HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u628a\u96d9\u819d\u5411\u5916\u6253\u958b\u5f8c\uff0c\u6838\u5fc3\u4fdd\u6301\u6536\u7dca\u72c0\u614b\uff0c\u53ef\u4ee5\u89c0\u5bdf\u81ea\u5df1\u5927\u817f\u8207\u5c0f\u817f\u9593\u7684\u89d2\u5ea6\uff0c\u76e1\u91cf\u4fdd\u6301\u65bc\u5782\u76f4\u7684\u4f4d\u7f6e\uff0c\u540c\u6642\u8173\u80cc\u5411\u4e0a\u52fe\u8d77\u8207\u5c0f\u817f\u540c\u6a23\u5448 90 \u5ea6\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3%EF%BC%9A%E6%89%8B%E8%82%98%E8%90%BD%E5%9C%B0%E6%94%BE%E6%96%BC%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A%EF%BC%8C%E6%8B%89%E9%95%B7%E8%84%8A%E6%9F%B1%E3%80%81%E8%AE%93%E8%BB%80%E5%B9%B9%E6%9C%9D%E5%90%91%E5%9C%B0%E9%9D%A2%E6%94%BE%E9%AC%86\"><\/span>Step 3\uff1a\u624b\u8098\u843d\u5730\u653e\u65bc\u745c\u73c8\u588a\u4e0a\uff0c\u62c9\u9577\u810a\u67f1\u3001\u8b93\u8ec0\u5e79\u671d\u5411\u5730\u9762\u653e\u9b06<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\/07\/\u9752\u86d9\u5f0f-3-4-1024x1024.jpg\" alt=\"\" class=\"wp-image-15388\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-3-4-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9752\u86d9\u5f0f\uff08\u82f1\u6587\uff1aFrog Pose\uff0c\u68b5\u6587\uff1aMandukasana\uff09\u00a9HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u63a5\u8457\u8b93\u624b\u8098\u843d\u65bc\u745c\u73c8\u588a\u4e0a\uff0c\u8a66\u8457\u5c07\u810a\u67f1\u62c9\u9577\u4f38\u5c55\uff0c\u5c07\u8ec0\u5e79\u671d\u5411\u5730\u9762\u653e\u9b06\uff0c\u6ce8\u610f\u9019\u6642\u8170\u690e\u4e0d\u80fd\u62f1\u8d77\u6216\u5411\u4e0b\u584c\uff0c\u4e00\u6a23\u8981\u4fdd\u6301\u6838\u5fc3\u6536\u7dca\u5594\uff01\u5b8c\u6210\u9ad4\u5f0f\u5f8c\u53ef\u4ee5\u591a\u505c\u7559\u4e00\u4e0b\uff0c\u7dad\u6301 1 &#8211; 2 \u5206\u9418\u3002<br><\/p><p><strong>Hello Yogis \u5206\u4eab\uff1a<\/strong>\u5728\u9000\u51fa\u9ad4\u5f0f\u6642\u8981\u683c\u5916\u5c0f\u5fc3\u907f\u514d\u53d7\u50b7\u3002\u9000\u51fa\u6642\u9700\u5148\u5c07\u624b\u6490\u56de\u5730\u9762\u4e0a\uff0c\u7de9\u7de9\u62ac\u8d77\u4e0a\u534a\u8eab\u5f8c\u518d\u6536\u56de\u96d9\u817f\u3002<\/p><div class=\"hello-content-4\" id=\"hello-2807406048\"><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><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E9%9D%92%E8%9B%99%E5%BC%8F%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span>\u7df4\u7fd2\u9752\u86d9\u5f0f\u5e38\u898b\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%81%9A%E9%9D%92%E8%9B%99%E5%BC%8F%E6%99%82%E6%9C%83%E6%84%9F%E5%88%B0%E8%86%9D%E8%93%8B%E6%9C%83%E7%97%9B\"><\/span>1. \u505a\u9752\u86d9\u5f0f\u6642\u6703\u611f\u5230\u819d\u84cb\u6703\u75db<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\/07\/\u9752\u86d9\u5f0f-5-2-1024x1024.jpg\" alt=\"\" class=\"wp-image-15391\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-5-2-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9752\u86d9\u5f0f\uff08\u82f1\u6587\uff1aFrog Pose\uff0c\u68b5\u6587\uff1aMandukasana\uff09\u00a9HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>Tips 1\uff1a\u5728\u505a\u9752\u86d9\u5f0f\u6642\uff0c\u9700\u8981\u4ee5\u819d\u84cb\u652f\u6490\u8eab\u9ad4\u7684\u91cd\u91cf\uff0c\u5982\u679c\u5728\u505a\u9ad4\u5f0f\u6642\u611f\u5230\u819d\u84cb\u75bc\u75db\uff0c\u53ef\u4ee5\u5728\u4e0b\u65b9\u588a\u6bdb\u5dfe\u4f86\u505a\u7de9\u885d\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E9%9D%92%E8%9B%99%E5%BC%8F%E4%B8%8B%E4%B8%8D%E5%8E%BB\"><\/span>2. \u9752\u86d9\u5f0f\u4e0b\u4e0d\u53bb<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\/07\/\u9752\u86d9\u5f0f-6-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-15393\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-6-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9752\u86d9\u5f0f\uff08\u82f1\u6587\uff1aFrog Pose\uff0c\u68b5\u6587\uff1aMandukasana\uff09\u00a9HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>Tips 2\uff1a\u4e0d\u4f7f\u7528\u745c\u73c8\u588a\u7684\u8a71\uff0c\u53ef\u4ee5\u6e96\u5099\u5169\u689d\u6bdb\u5dfe\u5206\u5225\u653e\u5728\u5de6\u53f3\u817f\u819d\u84cb\u4e0b\u65b9\uff0c\u501f\u52a9\u6bdb\u5dfe\u8b93\u819d\u84cb\u80fd\u5f80\u5916\u5916\u6ed1\uff0c\u5e6b\u52a9\u958b\u9ad6\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E9%96%8B%E9%AB%96%E5%B1%81%E8%82%A1%E6%9C%83%E8%AE%8A%E5%AF%AC%E5%97%8E%EF%BC%9F\"><\/span>3. \u958b\u9ad6\u5c41\u80a1\u6703\u8b8a\u5bec\u55ce\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u958b\u9ad6\u7b97\u662f\u5e38\u5728\u745c\u73c8\u8ab2\u51fa\u73fe\u7684\u4e3b\u984c\uff0c\u4f46\u5f88\u591a\u7df4\u7fd2\u8005\u53ef\u6703\u64d4\u5fc3\u82e5\u662f\u628a\u9ad6\u90e8\u6253\u958b\u4e86\uff0c\u5c41\u80a1\u7684\u5206\u6703\u4e0d\u6703\u770b\u8d77\u4f86\u8b8a\u7684\u66f4\u5bec\u66f4\u5927\uff1f\u61c9\u8a72\u5982\u4f55\u6b63\u78ba\u958b\u9ad6\u5462\uff1f\u5176\u5be6\u53ea\u8981\u6b63\u78ba\u7df4\u7fd2\uff0c\u958b\u9ad6\u4e26\u4e0d\u6703\u5c0e\u81f4\u5c41\u80a1\u8b8a\u5927\u5594\uff01\u9752\u86d9\u5f0f\u5c6c\u65bc\u7d93\u5178\u7684\u958b\u9ad6\u9ad4\u5f0f\uff0c\u7df4\u7fd2\u6642\u6ce8\u610f\u4fdd\u6301\u9aa8\u76c6\u6b63\u4f4d\u3001\u5b78\u6703\u6b63\u78ba\u767c\u529b\u3001\u4e0d\u904e\u5ea6\u62c9\u4f38\uff0c\u5982\u679c\u9084\u662f\u6703\u6709\u64d4\u5fc3\u7684\u8a71\u4e5f\u53ef\u4ee5\u5728\u7df4\u7fd2\u5b8c\u958b\u5bec\u745c\u73c8\u5f8c\u52a0\u5165\u9589\u9ad6\u7684\u7df4\u7fd2\u3002\u60f3\u4e86\u89e3\u66f4\u591a\u9ad6\u90e8\u7684\u52d5\u4f5c\u7d30\u7bc0\u53ef\u4ee5\u53c3\u8003\u4e0b\u65b9\u5ef6\u4f38\u95b1\u8b80\uff1a<\/p><p>\u5ef6\u4f38\u95b1\u8b80&gt;&gt;<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/02\/02\/hip-open-practise\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u958b\u9ad6\u5c41\u80a1\u6703\u8b8a\u5bec\u55ce\uff1f\u7df4\u7fd2\u958b\u9ad6\u745c\u73c8\u524d\u4f60\u9700\u8981\u77e5\u9053\u7684 3 \u4ef6\u4e8b\uff01\u5167\u9644 3 \u500b\u958b\u9ad6\u52d5\u4f5c<\/a><\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%88%9D%E5%AD%B8%E8%80%85%E7%B7%B4%E7%BF%92%EF%BC%9A%E5%96%AE%E8%85%BF%E9%9D%92%E8%9B%99%E5%BC%8F\"><\/span>\u521d\u5b78\u8005\u7df4\u7fd2\uff1a\u55ae\u817f\u9752\u86d9\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\/07\/\u9752\u86d9\u5f0f-4-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-15407\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/\u9752\u86d9\u5f0f-4-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9752\u86d9\u5f0f\uff08\u82f1\u6587\uff1aFrog Pose\uff0c\u68b5\u6587\uff1aMandukasana\uff09\u00a9HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u662f\u521d\u5b78\u8005\u6216\u662f\u7df4\u7fd2<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/19\/yin-yoga-beginner\/\" target=\"_blank\" rel=\"noreferrer 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