{"id":15746,"date":"2022-08-28T13:03:02","date_gmt":"2022-08-28T13:03:02","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=15746"},"modified":"2022-11-07T03:56:52","modified_gmt":"2022-11-07T03:56:52","slug":"crow-pose-asana","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/08\/28\/crow-pose-asana\/","title":{"rendered":"\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u60f3\u89e3\u9396\u300c\u70cf\u9d09\u5f0f\u300d\uff1f\u57fa\u790e\u745c\u73c8\u624b\u5e73\u8861\uff0c\u7528\u5c0d\u808c\u8089\u5e36\u4f60\u8f15\u9b06\u8d77\u98db\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3156836796\"><a href=\"https:\/\/oneyogaonline.com\/courses\/arm-balance-free\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-03-18 at 10.43.56\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg\" alt=\"\"  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pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u5728\u745c\u73c8\u9ad4\u5f0f\u4e2d\u5c6c\u65bc\u7d93\u5178\u7684\u624b\u5e73\u8861\u9ad4\u5f0f\uff0c\u5c0d\u65bc\u745c\u73c8\u65b0\u624b\u4f86\u8aaa\uff0c\u70cf\u9d09\u5f0f\u7d55\u5c0d\u662f\u4e00\u500b\u56f0\u96e3\u7684\u9ad4\u5f0f\uff0c\u8a31\u591a\u521d\u5b78\u8005\u5728\u7df4\u7fd2\u745c\u73c8\u5230\u4e00\u500b\u968e\u6bb5\u5f8c\u4fbf\u6703\u8feb\u4e0d\u53ca\u5f85\u5730\u60f3\u8981\u5617\u8a66\u770b\u770b\uff0c\u4f46\u70cf\u9d09\u5f0f\u4e26\u4e0d\u53ea\u662f\u9700\u8981\u8eab\u9ad4\u67d4\u8edf\u5ea6\uff0c\u9084\u5f97\u4fdd\u6301\u5e73\u8861\u3001\u6838\u5fc3\u6536\u7dca\u6709\u529b\u3001\u624b\u81c2\u8207\u817f\u90e8\u808c\u8089\u4e5f\u9700\u8981\u6642\u523b\u63a7\u5236\uff0c\u96e3\u514d\u5728\u7df4\u7fd2\u6642\u611f\u5230\u614c\u5f35\u3001\u624b\u5fd9\u8173\u4e82\u3002<\/p><p>\u5230\u5e95\u8a72\u6ce8\u610f\u54ea\u4e9b\u91cd\u9ede\u624d\u80fd\u6210\u529f\u89e3\u9396\u70cf\u9d09\u5f0f\u5462\uff1f\u5728\u672c\u7bc7\u5167\u5bb9\u4e2d\uff0c\u6703\u6559\u5927\u5bb6\u9032\u5230\u9ad4\u5f0f\u4e4b\u524d\u5982\u4f55\u5148\u71b1\u8eab\u4ee5\u555f\u52d5\u6838\u5fc3\u8207\u624b\u81c2\u808c\u8089\uff0c\u4e5f\u6703\u63d0\u53ca\u4e00\u4e9b\u65b9\u6cd5\u7d66\u521d\u5b78\u7684\u7df4\u7fd2\u8005\uff0c\u5982\u4e0d\u5148\u4ee5\u745c\u73c8\u78da\u3001\u745c\u73c8\u6795\u4f86\u8f14\u52a9\uff0c\u6216\u53ef\u4ee5\u5148\u5617\u8a66\u770b\u770b\u5f8c\u9762\u6240\u63d0\u5230\u7684\u5e7c\u9d09\u5f0f\uff0c\u4e00\u6b65\u6b65\u5805\u6301\u7df4\u7fd2\uff0c\u76f8\u4fe1\u5927\u5bb6\u80fd\u6210\u529f\u89e3\u9396\u70cf\u9d09\u5f0f\u5594\uff01<\/p><div 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href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/28\/crow-pose-asana\/#%E2%80%93_%E5%8A%A0%E5%BC%B7%E8%85%B9%E9%83%A8%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4\">&#8211; \u52a0\u5f37\u8179\u90e8\u6838\u5fc3\u808c\u7fa4<\/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\/08\/28\/crow-pose-asana\/#%E2%80%93_%E6%89%8B%E5%B9%B3%E8%A1%A1%E7%9A%84%E5%9F%BA%E7%A4%8E%E5%8B%95%E4%BD%9C\">&#8211; \u624b\u5e73\u8861\u7684\u57fa\u790e\u52d5\u4f5c<\/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\/08\/28\/crow-pose-asana\/#%E2%80%93_%E9%8D%9B%E9%8D%8A%E5%B9%B3%E8%A1%A1%E5%8A%9B%E5%92%8C%E7%A9%A9%E5%AE%9A%E6%80%A7\">&#8211; \u935b\u934a\u5e73\u8861\u529b\u548c\u7a69\u5b9a\u6027<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" 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ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/28\/crow-pose-asana\/#2_%E6%83%B3%E5%A2%9E%E5%BC%B7%E6%A0%B8%E5%BF%83%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\">2. \u60f3\u589e\u5f37\u6838\u5fc3\u808c\u8089\u7684\u4eba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/28\/crow-pose-asana\/#3_%E6%83%B3%E7%B7%B4%E7%BF%92%E9%80%B2%E9%9A%8E%E6%89%8B%E5%B9%B3%E8%A1%A1%E5%8B%95%E4%BD%9C%E7%9A%84%E4%BA%BA\">3. \u60f3\u7df4\u7fd2\u9032\u968e\u624b\u5e73\u8861\u52d5\u4f5c\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-10\" 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3&amp;4\uff1a\u4fdd\u6301\u5e73\u8861\u7a69\u5b9a\u5f8c\uff0c\u5617\u8a66\u8b93\u96d9\u8173\u96e2\u5730\uff0c\u5b8c\u6210\u9ad4\u5f0f\u3002<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/28\/crow-pose-asana\/#%E5%88%9D%E5%AD%B8%E8%80%85%E7%B7%B4%E7%BF%92\">\u521d\u5b78\u8005\u7df4\u7fd2<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/28\/crow-pose-asana\/#%E4%BB%A5%E7%91%9C%E7%8F%88%E7%A3%9A%E3%80%81%E7%91%9C%E7%8F%88%E6%9E%95%E8%BC%94%E5%8A%A9\">\u4ee5\u745c\u73c8\u78da\u3001\u745c\u73c8\u6795\u8f14\u52a9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" 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id=\"%E7%B7%B4%E7%BF%92%E7%83%8F%E9%B4%89%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>\u7df4\u7fd2\u70cf\u9d09\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_%E5%8A%A0%E5%BC%B7%E8%85%B9%E9%83%A8%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4\"><\/span>&#8211; \u52a0\u5f37\u8179\u90e8\u6838\u5fc3\u808c\u7fa4<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%89%8B%E5%B9%B3%E8%A1%A1%E7%9A%84%E5%9F%BA%E7%A4%8E%E5%8B%95%E4%BD%9C\"><\/span>&#8211; \u624b\u5e73\u8861\u7684\u57fa\u790e\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E9%8D%9B%E9%8D%8A%E5%B9%B3%E8%A1%A1%E5%8A%9B%E5%92%8C%E7%A9%A9%E5%AE%9A%E6%80%A7\"><\/span>&#8211; \u935b\u934a\u5e73\u8861\u529b\u548c\u7a69\u5b9a\u6027<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E5%8A%A0%E5%BC%B7%E6%89%8B%E8%87%82%E3%80%81%E8%85%BF%E9%83%A8%E8%82%8C%E8%80%90%E5%8A%9B%E7%9A%84%E8%A8%93%E7%B7%B4\"><\/span>&#8211; \u52a0\u5f37\u624b\u81c2\u3001\u817f\u90e8\u808c\u8010\u529b\u7684\u8a13\u7df4<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\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-1024x1024.jpg\" alt=\"\" class=\"wp-image-15754\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-\u9996\u5716-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u70cf\u9d09\u5f0f\uff08\u82f1\u6587\uff1aCrow pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.&nbsp;<\/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%E7%83%8F%E9%B4%89%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u70cf\u9d09\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%E9%8D%9B%E7%B7%B4%E6%89%8B%E8%87%82%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\"><\/span>1. \u60f3\u935b\u7df4\u624b\u81c2\u808c\u8089\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u505a\u70cf\u9d09\u5f0f\u6642\u9700\u8981\u4ee5\u624b\u4f86\u652f\u6490\u8eab\u9ad4\u91cd\u91cf\uff0c\u5982\u679c\u5728\u7df4\u7fd2\u9ad4\u5f0f\u6642\u4e00\u76f4\u611f\u89ba\u624b\u90e8\u808c\u8089\u7121\u529b\u7684\u8a71\uff0c\u53ef\u4ee5\u5148\u52a0\u5f37\u8a13\u7df4\u5927\u624b\u81c2\u4e0a\u7684\u80b1\u4e09\u982d\u808c\u8207\u9023\u63a5\u80a9\u80db\u9aa8\u548c\u9396\u9aa8\u7684\u4e09\u89d2\u808c\uff0c\u8b93\u624b\u81c2\u66f4\u6709\u529b\u91cf\uff0c\u5728\u505a\u9ad4\u5f0f\u6642\u4e5f\u80fd\u66f4\u7a69\u5b9a\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%83%B3%E5%A2%9E%E5%BC%B7%E6%A0%B8%E5%BF%83%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\"><\/span>2. \u60f3\u589e\u5f37\u6838\u5fc3\u808c\u8089\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u6838\u5fc3\u808c\u8089\u80fd\u5920\u5e6b\u52a9\u6211\u5011\u7a69\u5b9a\u8eab\u9ad4\u3001\u4fdd\u8b77\u810a\u690e\u3001\u63d0\u4f9b\u810a\u690e\u8db3\u5920\u7684\u652f\u6490\u529b\uff0c\u6240\u4ee5\u5728\u4f4f\u70cf\u9d09\u5f0f\u6642\u5c24\u70ba\u91cd\u8981\uff0c\u8a18\u5f97\u8981\u6642\u523b\u6536\u7dca\u6838\u5fc3\uff0c\u624d\u80fd\u8b93\u8eab\u9ad4\u7a69\u5b9a\u9054\u5230\u5e73\u8861\u5594\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%83%B3%E7%B7%B4%E7%BF%92%E9%80%B2%E9%9A%8E%E6%89%8B%E5%B9%B3%E8%A1%A1%E5%8B%95%E4%BD%9C%E7%9A%84%E4%BA%BA\"><\/span>3. \u60f3\u7df4\u7fd2\u9032\u968e\u624b\u5e73\u8861\u52d5\u4f5c\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u521d\u5b78\u8005\u5728\u7df4\u7fd2\u624b\u5e73\u8861\u9ad4\u5f0f\u6642\u5f80\u5f80\u90fd\u6703\u56e0\u7dca\u5f35\u5bb3\u6015\u800c\u5931\u6557\uff0c\u5982\u679c\u4f60\u4e5f\u60f3\u5617\u8a66\u70cf\u9d09\u5f0f\u7684\u8a71\uff0c\u8a18\u5f97\u5167\u89c0\u3001\u5c08\u6ce8\uff0c\u6700\u5f8c\u6703\u5206\u4eab<a href=\"https:\/\/helloyogis.com\/magazine\/tag\/samantha\u8001\u5e2b\/\" target=\"_blank\" rel=\"noreferrer noopener\"> Samantha \u8001\u5e2b<\/a>\u7684\u70cf\u9d09\u5f0f\u6559\u5b78\u5f71\u7247\uff0c\u8b80\u8005\u5011\u4e0d\u59a8\u53ef\u4ee5\u4e00\u8d77\u8ddf\u8457\u7df4\u7fd2\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%83%8F%E9%B4%89%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>\u70cf\u9d09\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=\"Start%EF%BC%9A%E5%BE%9E%E8%B9%B2%E5%A7%BF%E9%96%8B%E5%A7%8B%EF%BC%8C%E9%9B%99%E6%89%8B%E6%94%BE%E5%9C%A8%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A%E8%88%87%E8%82%A9%E8%86%80%E5%90%8C%E5%AF%AC%E3%80%82\"><\/span>Start\uff1a\u5f9e\u8e72\u59ff\u958b\u59cb\uff0c\u96d9\u624b\u653e\u5728\u745c\u73c8\u588a\u4e0a\u8207\u80a9\u8180\u540c\u5bec\u3002<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\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-15747\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u70cf\u9d09\u5f0f\uff08\u82f1\u6587\uff1aCrow pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.&nbsp;<\/figcaption><\/figure><p>\u5728\u958b\u59cb\u7df4\u7fd2\u70cf\u9d09\u5f0f\u4e4b\u524d\u5148\u505a\u4e00\u4e9b\u71b1\u8eab\u7684\u6e96\u5099\uff0c\u8b93\u8eab\u9ad4\u66f4\u5bb9\u6613\u8fd1\u5165\u9ad4\u5f0f\uff0c Samantha \u8001\u5e2b\u5efa\u8b70\u53ef\u4ee5\u505a\u4e00\u4e9b\u624b\u8155\u7684\u4f38\u5c55\uff0c\u6216\u4ee5\u9c77\u9b5a\u5f0f\u3001\u8239\u5f0f\u4f86\u9032\u884c\u6696\u8eab\u3002<\/p><div class=\"hello-15-p\" id=\"hello-675480103\"><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><p>\u63a5\u8457\u5c07\u96d9\u624b\u6253\u958b\u8207\u80a9\u540c\u5bec\uff0c\u8b93\u624b\u6307\u8207\u624b\u638c\u5747\u58d3\u7dca\u5728\u5730\u9762\u4e0a\uff0c\u4e26\u4e14\u5c07\u819d\u84cb\u653e\u5728\u5927\u624b\u81c2\u7684\u5f8c\u5074\uff0c\u6ce8\u610f\u4fdd\u6301\u8eab\u9ad4\u7684\u7a69\u5b9a\u5594\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_1%EF%BC%862%EF%BC%9A%E5%B0%87%E8%87%80%E9%83%A8%E5%90%91%E4%B8%8A%E6%8A%AC%E8%B5%B7%EF%BC%8C%E8%86%9D%E8%93%8B%E6%94%BE%E5%9C%A8%E5%A4%A7%E6%89%8B%E8%87%82%E4%B8%8A%E6%96%B9%EF%BC%8C%E9%87%8D%E5%BF%83%E5%89%8D%E7%A7%BB%E3%80%81%E7%9C%BC%E7%9D%9B%E7%9B%B4%E8%A6%96%E5%89%8D%E6%96%B9%E3%80%82\"><\/span>Step 1\uff062\uff1a\u5c07\u81c0\u90e8\u5411\u4e0a\u62ac\u8d77\uff0c\u819d\u84cb\u653e\u5728\u5927\u624b\u81c2\u4e0a\u65b9\uff0c\u91cd\u5fc3\u524d\u79fb\u3001\u773c\u775b\u76f4\u8996\u524d\u65b9\u3002<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/11-1024x512.jpeg\" alt=\"\" class=\"wp-image-15748\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/11-1024x512.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/11-300x150.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/11-768x384.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/11-1536x768.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/11-2048x1024.jpeg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/11-1300x650.jpeg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/11-600x300.jpeg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u70cf\u9d09\u5f0f\uff08\u82f1\u6587\uff1aCrow pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.&nbsp;<\/figcaption><\/figure><p>\u63a5\u4e0b\u4f86\u8981\u6162\u6162\u611f\u53d7\u91cd\u5fc3\u7684\u524d\u79fb\uff0c\u5148\u5c07\u81c0\u90e8\u76e1\u91cf\u5411\u4e0a\u62ac\u8d77\uff0c\u540c\u6642\u9ad4\u52d5\u6838\u5fc3\u7684\u529b\u91cf\uff0c\u518d\u6536\u7dca\u7684\u540c\u6642\u5fae\u5fae\u5730\u5c07\u80cc\u90e8\u62f1\u8d77\uff0c\u80a9\u80cc\u767c\u529b\u907f\u514d\u8073\u80a9\uff0c\u8b93\u5927\u817f\u80fd\u5920\u7dca\u8cbc\u8179\u90e8\uff1b\u63a5\u8457\u5c07\u819d\u84cb\u653e\u5728\u5927\u624b\u81c2\u4e0a\u65b9\uff0c\u9019\u500b\u6642\u5019\u53ef\u4ee5\u5fae\u5f4e\u624b\u81c2\uff0c\u76e1\u91cf\u8b93\u624b\u8ef8\u5167\u6536\u4e0d\u5916\u7ffb\u3002<\/p><p>\u5b8c\u6210\u5f8c\u8a18\u5f97\u4e0d\u8981\u4f4e\u982d\u773c\u775b\u76f4\u8996\u524d\u65b9\u907f\u514d\u8dcc\u5012\uff0c\u9019\u6642\u6162\u6162\u7684\u5c07\u91cd\u5fc3\u5f80\u524d\u79fb\uff0c\u627e\u5230\u81ea\u5df1\u80fd\u5920\u5e73\u8861\u7684\u4f4d\u7f6e\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3_4%EF%BC%9A%E4%BF%9D%E6%8C%81%E5%B9%B3%E8%A1%A1%E7%A9%A9%E5%AE%9A%E5%BE%8C%EF%BC%8C%E5%98%97%E8%A9%A6%E8%AE%93%E9%9B%99%E8%85%B3%E9%9B%A2%E5%9C%B0%EF%BC%8C%E5%AE%8C%E6%88%90%E9%AB%94%E5%BC%8F%E3%80%82\"><\/span>Step 3&amp;4\uff1a\u4fdd\u6301\u5e73\u8861\u7a69\u5b9a\u5f8c\uff0c\u5617\u8a66\u8b93\u96d9\u8173\u96e2\u5730\uff0c\u5b8c\u6210\u9ad4\u5f0f\u3002<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/34-1024x512.jpeg\" alt=\"\" class=\"wp-image-15749\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/34-1024x512.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/34-300x150.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/34-768x384.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/34-1536x768.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/34-2048x1024.jpeg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/34-1300x650.jpeg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/34-600x300.jpeg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u70cf\u9d09\u5f0f\uff08\u82f1\u6587\uff1aCrow pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.&nbsp;<\/figcaption><\/figure><p>\u63a5\u4e0b\u4f86\u5c31\u53ef\u4ee5\u5617\u8a66\u8b93\u300c\u70cf\u9d09\u8d77\u98db\u300d\u5566\uff01\u8a18\u5f97\u4fdd\u6301\u6838\u5fc3\u6536\u7dca\uff0c\u9019\u6a23\u624d\u80fd\u5920\u8b93\u8eab\u9ad4\u7a69\u5b9a\u4e0d\u6643\u52d5\uff0c\u81c0\u90e8\u4fdd\u6301\u4e0a\u63d0\uff0c\u8b93\u5c0f\u624b\u81c2\u5782\u76f4\u65bc\u5730\u9762\uff0c\u78ba\u5b9a\u81ea\u5df1\u627e\u5230\u5e73\u8861\u5f8c\u518d\u5c07\u5c07\u4e00\u908a\u7684\u8173\u62ac\u8d77\uff0c\u7a69\u5b9a\u4e4b\u5f8c\u518d\u5617\u8a66\u62ac\u8d77\u53e6\u4e00\u908a\uff0c\u5b8c\u6210\u9ad4\u5f0f\u3002<\/p><div class=\"hello-content-4\" id=\"hello-427503660\"><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=\"%E5%88%9D%E5%AD%B8%E8%80%85%E7%B7%B4%E7%BF%92\"><\/span>\u521d\u5b78\u8005\u7df4\u7fd2<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BB%A5%E7%91%9C%E7%8F%88%E7%A3%9A%E3%80%81%E7%91%9C%E7%8F%88%E6%9E%95%E8%BC%94%E5%8A%A9\"><\/span>\u4ee5\u745c\u73c8\u78da\u3001\u745c\u73c8\u6795\u8f14\u52a9<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\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-1024x1024.jpg\" alt=\"\" class=\"wp-image-15750\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-6-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u70cf\u9d09\u5f0f\uff08\u82f1\u6587\uff1aCrow pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.&nbsp;<\/figcaption><\/figure><p>\u521d\u5b78\u8005\u5728\u7df4\u7fd2\u6642\u53ef\u80fd\u6703\u56e0\u5bb3\u6015\u8dcc\u5012\u800c\u602f\u6b65\uff0c\u5efa\u8b70\u53ef\u4ee5\u628a\u745c\u73c8\u6795\u3001\u6216\u5bb6\u4e2d\u7684\u6795\u982d\u3001\u8edf\u588a\u653e\u5728\u984d\u982d\u4e0b\u65b9\uff0c\u8b93\u81ea\u5df1\u66f4\u6709\u5b89\u5168\u611f\u3002\u53e6\u5916\u5982\u679c\u89ba\u5f97\u81c0\u90e8\u7121\u6cd5\u62ac\u8d77\u7684\u7df4\u7fd2\u8005\u53ef\u4ee5\u5617\u8a66\u5c07\u745c\u73c8\u78da\u653e\u5728\u8173\u4e0b\uff0c\u5e6b\u52a9\u81c0\u90e8\u62ac\u9ad8\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B9%BC%E9%B4%89%E5%BC%8F\"><\/span>\u5e7c\u9d09\u5f0f<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\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-1024x1024.jpg\" alt=\"\" class=\"wp-image-15751\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-7-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u70cf\u9d09\u5f0f\uff08\u82f1\u6587\uff1aCrow pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.&nbsp;<\/figcaption><\/figure><p>\u4eca\u5929\u6240\u4ecb\u7d39\u7684\u70cf\u9d09\u5f0f\u5c6c\u65bc\u56db\u9846\u661f\u96e3\u5ea6\uff0c\u521d\u5b78\u8005\u53ef\u4ee5\u5148\u5617\u8a66\u770b\u770b\u5e7c\u9d09\u5f0f\uff0c\u628a\u624b\u8098\u8207\u5c0f\u624b\u81c2\u653e\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u4e00\u6a23\u5c07\u819d\u84cb\u653e\u5728\u5927\u624b\u81c2\u4e0a\uff0c\u5e73\u8861\u9762\u7a4d\u66f4\u5927\u76f8\u5c0d\u6bd4\u8f03\u5bb9\u6613\u5b8c\u6210\u5594\uff01&nbsp;<\/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%E9%B6%B4%E5%BC%8F\"><\/span>\u9032\u968e\u7df4\u7fd2\uff1a\u9db4\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\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-1024x1024.jpg\" alt=\"\" class=\"wp-image-15752\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b8c\u7a3f-8-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u70cf\u9d09\u5f0f\uff08\u82f1\u6587\uff1aCrow pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.&nbsp;<\/figcaption><\/figure><p>\u5982\u679c\u4f60\u5728\u505a\u6210\u70cf\u9d09\u5f0f\u6642\u5df2\u7d93\u89ba\u5f97\u8f15\u800c\u6613\u8209\u7684\u8a71\uff0c\u53ef\u4ee5\u6311\u6230\u300c\u9db4\u5f0f\u300d\uff0c\u9db4\u5f0f\u7684\u52d5\u4f5c\u8981\u9ede\u548c\u70cf\u9d09\u5f0f\u662f\u4e00\u6a23\u7684\uff0c\u53ea\u8981\u5728\u6700\u5f8c\u5c07\u539f\u5148\u5f4e\u66f2\u7684\u96d9\u624b\u5b8c\u5168\u4f38\u76f4\uff0c\u5c31\u53ef\u4ee5\u5b8c\u6210\u9db4\u5f0f\u56c9\uff01<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Samantha_%E8%80%81%E5%B8%AB%E6%95%99%E4%BD%A05%E5%88%86%E9%90%98%E5%AD%B8%E6%9C%83%E7%83%8F%E9%B4%89%E5%BC%8F\"><\/span>Samantha \u8001\u5e2b\u6559\u4f605\u5206\u9418\u5b78\u6703\u70cf\u9d09\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u53ea\u6709\u6587\u5b57\u89e3\u8aaa\u5c0d\u65bc\u521d\u5b78\u8005\u53ef\u80fd\u6bd4\u8f03\u96e3\u4ee5\u7406\u89e3\uff0c\u4e0b\u9762\u548c\u5927\u5bb6\u5206\u4eab <a href=\"https:\/\/helloyogis.com\/magazine\/tag\/samantha\u8001\u5e2b\/\" target=\"_blank\" rel=\"noreferrer noopener\">Samantha \u8001\u5e2b<\/a>\u7684\u70cf\u9d09\u5f0f\u52d5\u4f5c\u62c6\u89e3\u7cbe\u8b1b\uff0c\u5982\u679c\u95b1\u8b80\u5b8c\u9084\u4e0d\u61c2\u7684\u7df4\u7fd2\u8005\u5011\u4e5f\u80fd\u5920\u8ddf\u8457 Samantha \u8001\u5e2b\u4e00\u8d77\u7df4\u7fd2\u770b\u770b\u5594\uff01<\/p><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"5\u5206\u9418\u5b78\u6703\u70cf\u9d09\u5f0f Crow Pose \u52d5\u4f5c\u62c6\u89e3\ufe31\u624b\u5e73\u8861\u52d5\u4f5c\ufe31How to do Crow Pose\" width=\"1300\" height=\"731\" src=\"https:\/\/www.youtube.com\/embed\/nlz9gMKCUXE?start=273&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure><p>\u4eca\u5929\u5e36\u5927\u5bb6\u4e00\u6b65\u6b65\u62c6\u89e3\u4e86\u70cf\u9d09\u5f0f\uff0c\u662f\u4e0d\u662f\u5176\u5be6\u6c92\u6709\u60f3\u50cf\u4e2d\u7684\u56f0\u96e3\u5462\uff1f\u5207\u8a18\u5b89\u5168\u7df4\u7fd2\u662f\u6700\u91cd\u8981\u7684\uff0c\u5343\u842c\u4e0d\u8981\u904e\u5ea6\u7df4\u7fd2\uff1b\u5982\u679c\u4f60\u73fe\u5728\u505a\u4e0d\u5230\u4e5f\u6c92\u6709\u95dc\u4fc2\uff0c\u4fdd\u6301\u7df4\u7fd2\u7fd2\u6163\uff0c\u638c\u63e1\u597d\u52d5\u4f5c\u7684\u6b63\u78ba\u8981\u9ede\uff0c\u76f8\u4fe1\u4f60\u4e00\u5b9a\u53ef\u4ee5\u6210\u529f\u89e3\u9396\u70cf\u9d09\u5f0f\u5594\uff01\u5982\u679c\u4f60\u559c\u6b61\u6211\u5011\u7684\u745c\u73c8\u9ad4\u5f0f\u5206\u4eab\uff0c\u4e26\u4e14\u71b1\u611b\u745c\u73c8\u904b\u52d5\u7684\u8a71\uff0c\u6b61\u8fce\u52a0\u5165\u6211\u5011\u7684\u793e\u7fa4\uff0c\u638c\u63e1\u6700\u65b0\u7684\u745c\u73c8\u751f\u6d3b\u8cc7\u8a0a\u5537\uff5e<\/p><div style=\"height:4px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>FB\uff1a<a href=\"http:\/\/helloyogis.media\/3q67a9\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/3q67a9<\/a><\/p><p>IG\uff1a<a href=\"http:\/\/helloyogis.media\/3l2mzk\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/3l2mzk<\/a><\/p><p>DC\uff1a<a href=\"http:\/\/helloyogis.media\/46nv5l\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/46nv5l<\/a><\/p><p>YT\uff1a<a href=\"http:\/\/helloyogis.media\/42qjse\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/42qjse<\/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\/2022\/07\/30\/frog-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/12\/crow-pose-focus\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u70cf\u9d09\u5f0f\u8001\u662f\u505a\u4e0d\u8d77\u4f86\uff1f\u745c\u73c8\u8001\u5e2b\u89e3\u6790\u70cf\u9d09\u5f0f\u5931\u6557\u539f\u56e0\uff0c\u5206\u4eab 3 \u500b\u91cd\u8981\u7684\u70cf\u9d09\u5f0f\u8a23\u7ac5<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u70cf\u9d09\u5f0f\uff08\u82f1\u6587\uff1aCrow pose\uff0c\u68b5\u6587\uff1aBakasana\uff09\u5c6c\u65bc\u96e3\u5ea6\u8f03\u9ad8\u7684\u9ad4\u5f0f\uff0c\u4e5f\u662f\u745c\u73c8\u9ad4\u5f0f\u4e2d\u7d93\u5178\u7684\u624b\u5e73\u8861\u9ad4\u5f0f\u3002\u7df4\u7fd2\u70cf\u9d09\u5f0f\u6709\u8a31\u591a\u597d\u8655\uff0c\u80fd\u5920\u52a0\u5f37\u6838\u5fc3\u808c\u7fa4\u3001\u624b\u81c2\u529b\u91cf\uff0c\u8b93\u4f60\u6709\u66f4\u597d\u7684\u5e73\u8861\u611f\u8207\u7a69\u5b9a\u6027\uff0c\u672c\u7bc7\u5c07\u6703\u4e00\u6b65\u6b65\u6559\u4f60\u5982\u4f55\u505a\u70cf\u9d09\u5f0f\u3001\u70cf\u9d09\u5f0f\u6280\u5de7\u3001\u70cf\u9d09\u5f0f\u8089\uff0c\u53e6\u5916\u8def\u4e0a\u521d\u968e\u7684\u300c\u5e7c\u9d09\u5f0f\u300d\u8207\u9032\u968e\u7684\u300c\u9db4\u5f0f\u300d\u7d66\u5927\u5bb6\u5b78\u7fd2\u5594\uff01<\/p>\n","protected":false},"author":1751,"featured_media":15757,"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":[115,194],"tags":[178,339,240,141,340,290],"class_list":["post-15746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy","category-yoga-asana","tag-asana","tag-bakasana","tag-samantha","tag-yoga","tag-340","tag-290"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/15746","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\/1751"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=15746"}],"version-history":[{"count":11,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/15746\/revisions"}],"predecessor-version":[{"id":16487,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/15746\/revisions\/16487"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/15757"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=15746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=15746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=15746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}