{"id":16089,"date":"2022-09-25T10:12:09","date_gmt":"2022-09-25T10:12:09","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=16089"},"modified":"2022-11-01T07:02:49","modified_gmt":"2022-11-01T07:02:49","slug":"chaturanga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/","title":{"rendered":"\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u60f3\u8981\u6709\u7dca\u5be6\u7684\u624b\u81c2\u7dda\u689d\u55ce\uff1f\u624b\u5e73\u8861\u9ad4\u5f0f\u300c\u9c77\u9b5a\u5f0f\u300d\u8b93\u4f60\u8f15\u9b06\u64c1\u6709"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3885963031\"><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=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><p>\u9c77\u9b5a\u5f0f\uff08\u82f1\u6587\uff1aFour-Limbed Staff Posel\uff0c\u68b5\u6587\uff1aChaturanga Dandasana\uff09\u53c8\u7a31\u70ba\u56db\u67f1\u5f0f\uff0c\u5927\u5bb6\u53ef\u4ee5\u767c\u73fe\u9c77\u9b5a\u5f0f\u88ab\u6b78\u985e\u5728\u56db\u9846\u661f\u7684\u504f\u96e3\u9ad4\u5f0f\u4e2d\uff0c\u96d6\u7136\u5982\u6b64\uff0c\u6b63\u78ba\u5730\u7df4\u597d\u9c77\u9b5a\u5f0f\u4e0d\u50c5\u80fd\u6709\u6548\u5730\u52a0\u5f37\u8eab\u9ad4<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/05\/23\/abs-pilates\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6838\u5fc3\u529b\u91cf<\/a>\uff0c\u540c\u6642\u4e5f\u80fd\u52a0\u5f37\u817f\u90e8\u53ca\u624b\u81c2\u7684\u808c\u8089\u529b\u91cf\uff1b\u521d\u5b78\u8005\u5728\u672a\u4f86\u5982\u679c\u60f3\u5617\u8a66\u66f4\u591a\u96e3\u5ea6\u8f03\u9ad8\u7684\u624b\u5e73\u8861\u9ad4\u5f0f\u7684\u8a71\uff0c\u9c77\u9b5a\u5f0f\u6703\u662f\u4e00\u500b\u8b93\u4f60\u6253\u597d\u529b\u91cf\u57fa\u790e\u7684\u9ad4\u5f0f\u5594\uff01<\/p><p>\u5728\u9c77\u9b5a\u5f0f\u7576\u4e2d\u9700\u8981\u6ce8\u610f\u7684\u5730\u65b9\u8f03\u591a\uff0c\u4eca\u5929\u70ba\u5927\u5bb6\u7d30\u7d30\u4ecb\u7d39\u8a72\u5982\u4f55\u6b63\u78ba\u505a\u597d\u9c77\u9b5a\u5f0f\uff0c\u521d\u5b78\u7684\u8b80\u8005\u4e0d\u7528\u64d4\u5fc3\uff0c\u6700\u5f8c\u4e5f\u6703\u4ecb\u7d39\u9000\u968e\u7df4\u7fd2\uff0c\u76f8\u4fe1\u5927\u5bb6\u4e00\u6b65\u6b65\u8ddf\u8457\u6b65\u9a5f\u4f86\uff0c\u4fdd\u6301\u7df4\u7fd2\u7fd2\u6163\u5c31\u6703\u6709\u6240\u9032\u6b65\u3002<\/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-69d64cec7f594\" 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-69d64cec7f594\"  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\/09\/25\/chaturanga\/#%E7%B7%B4%E7%BF%92%E9%B1%B7%E9%AD%9A%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\">\u7df4\u7fd2\u9c77\u9b5a\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\/09\/25\/chaturanga\/#%E2%80%93_%E8%A8%93%E7%B7%B4%E6%89%8B%E8%87%82%E8%85%BF%E9%83%A8%E7%9A%84%E8%82%8C%E8%80%90%E5%8A%9B\">&#8211; \u8a13\u7df4\u624b\u81c2\u817f\u90e8\u7684\u808c\u8010\u529b<\/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\/09\/25\/chaturanga\/#%E2%80%93_%E9%8D%9B%E9%8D%8A%E5%B9%B3%E5%92%8C%E5%8A%9B%E5%92%8C%E7%A9%A9%E5%AE%9A%E6%80%A7\">&#8211; \u935b\u934a\u5e73\u548c\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-4\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#%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-5\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#%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><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E9%B1%B7%E9%AD%9A%E5%BC%8F%EF%BC%9F\">\u8ab0\u9069\u5408\u7df4\u7fd2\u9c77\u9b5a\u5f0f\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#1_%E6%83%B3%E5%A2%9E%E5%BC%B7%E6%89%8B%E8%87%82%E5%8A%9B%E9%87%8F%E7%9A%84%E4%BA%BA\">1. \u60f3\u589e\u5f37\u624b\u81c2\u529b\u91cf\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\/09\/25\/chaturanga\/#2_%E6%83%B3%E9%8D%9B%E9%8D%8A%E4%B8%8A%E5%8D%8A%E8%BA%AB%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\">2. \u60f3\u935b\u934a\u4e0a\u534a\u8eab\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\/09\/25\/chaturanga\/#3_%E6%83%B3%E9%8D%9B%E7%B7%B4%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E7%9A%84%E4%BA%BA\">3. \u60f3\u935b\u7df4\u6838\u5fc3\u808c\u7fa4\u7684\u4eba&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#4_%E6%83%B3%E7%B7%B4%E7%BF%92%E6%89%8B%E5%B9%B3%E8%A1%A1%E5%8B%95%E4%BD%9C%E7%9A%84%E4%BA%BA\">4. \u60f3\u7df4\u7fd2\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-11\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#%E9%B1%B7%E9%AD%9A%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\">\u9c77\u9b5a\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-12\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#Step_1_2%EF%BC%9A%E9%80%B2%E5%85%A5%E9%AB%94%E5%BC%8F%E8%88%87%E9%87%8D%E5%BF%83%E8%BD%89%E7%A7%BB\">Step 1 &amp; 2\uff1a\u9032\u5165\u9ad4\u5f0f\u8207\u91cd\u5fc3\u8f49\u79fb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#Step_3_4%EF%BC%9A%E5%BD%8E%E6%9B%B2%E6%89%8B%E8%82%98%E3%80%81%E4%BF%9D%E6%8C%81%E8%BA%AB%E9%AB%94%E5%91%88%E4%B8%80%E7%9B%B4%E7%B7%9A\">Step 3 &amp; 4\uff1a\u5f4e\u66f2\u624b\u8098\u3001\u4fdd\u6301\u8eab\u9ad4\u5448\u4e00\u76f4\u7dda<\/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\/09\/25\/chaturanga\/#%E5%88%9D%E5%AD%B8%E8%80%85%E7%B7%B4%E7%BF%92%EF%BC%9A%E5%8D%8A%E9%B1%B7%E9%AD%9A%E5%BC%8F\">\u521d\u5b78\u8005\u7df4\u7fd2\uff1a\u534a\u9c77\u9b5a\u5f0f<\/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\/09\/25\/chaturanga\/#%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E6%B5%81%E5%8B%95%E4%B8%B2%E9%80%A3%E7%B7%B4%E7%BF%92\">\u9032\u968e\u7df4\u7fd2\uff1a\u6d41\u52d5\u4e32\u9023\u7df4\u7fd2<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/#%E4%B8%8B%E7%8A%AC%E5%BC%8F_%E2%86%92_%E5%B9%B3%E6%9D%BF%E5%BC%8F_%E2%86%92_%E9%B1%B7%E9%AD%9A%E5%BC%8F_%E2%86%92_%E4%B8%8A%E7%8A%AC%E5%BC%8F\">\u4e0b\u72ac\u5f0f \u2192 \u5e73\u677f\u5f0f \u2192 \u9c77\u9b5a\u5f0f \u2192 \u4e0a\u72ac\u5f0f<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E9%B1%B7%E9%AD%9A%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>\u7df4\u7fd2\u9c77\u9b5a\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%E6%89%8B%E8%87%82%E8%85%BF%E9%83%A8%E7%9A%84%E8%82%8C%E8%80%90%E5%8A%9B\"><\/span>&#8211; \u8a13\u7df4\u624b\u81c2\u817f\u90e8\u7684\u808c\u8010\u529b<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%E5%92%8C%E5%8A%9B%E5%92%8C%E7%A9%A9%E5%AE%9A%E6%80%A7\"><\/span>&#8211; \u935b\u934a\u5e73\u548c\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_%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_%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><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\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-1024x1024.jpg\" alt=\"\" class=\"wp-image-16090\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5c01\u9762-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9c77\u9b5a\u5f0f\uff08\u82f1\u6587\uff1aFour-Limbed Staff Posel\uff0c\u68b5\u6587\uff1aChaturanga Dandasana\uff09\u00a9 HELLOYOGIS 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%B1%B7%E9%AD%9A%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u9c77\u9b5a\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%E5%A2%9E%E5%BC%B7%E6%89%8B%E8%87%82%E5%8A%9B%E9%87%8F%E7%9A%84%E4%BA%BA\"><\/span>1. \u60f3\u589e\u5f37\u624b\u81c2\u529b\u91cf\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u505a\u9c77\u9b5a\u5f0f\u6642\uff0c\u6703\u5c07\u5168\u8eab\u91cd\u5fc3\u7a0d\u5fae\u5411\u524d\u8f49\u79fb\uff0c\u9019\u6642\u5019\u5c31\u6703\u9700\u8981\u555f\u52d5\u5927<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/06\/29\/summer-thin-arm\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u624b\u81c2\u7684\u529b\u91cf<\/a>\u4f86\u652f\u6490\u8eab\u9ad4\uff0c\u5982\u679c\u611f\u89ba\u6490\u4e0d\u592a\u8d77\u4f86\u53ef\u8a66\u8457\u5c07\u5927\u624b\u81c2\u5411\u8eab\u9ad4\u65b9\u5411\u593e\u7dca\uff0c\u589e\u52a0\u624b\u81c2\u652f\u6490\u529b\uff0c\u4e5f\u56e0\u6b64\u9c77\u9b5a\u5f0f\u80fd\u5920\u8a13\u7df4\u5230\u80b1\u4e09\u982d\u808c\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%83%B3%E9%8D%9B%E9%8D%8A%E4%B8%8A%E5%8D%8A%E8%BA%AB%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\"><\/span>2. \u60f3\u935b\u934a\u4e0a\u534a\u8eab\u808c\u8089\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u9664\u4e86\u4e0a\u8ff0\u6240\u8aaa\u7684\u9700\u8981\u624b\u81c2\u652f\u6490\u4ee5\u5916\uff0c\u5728\u505a\u9c77\u9b5a\u5f0f\u6642\u4e5f\u5225\u5fd8\u4e86\u555f\u52d5\u4e0a\u534a\u8eab\u808c\u8089\uff0c\u8a18\u5f97\u8b93\u80a9\u3001\u80db\u3001\u80cc\u98fd\u6eff\uff0c\u5728\u4fdd\u6301\u8eab\u9ad4\u7a69\u5b9a\u7684\u540c\u6642\u8b93\u4e09\u89d2\u808c\u3001 \u524d\u92f8\u808c\u8207\u659c\u65b9\u808c\u90fd\u80fd\u5747\u52fb\u767c\u529b\uff0c\u5f37\u5316\u4e0a\u534a\u8eab\u7684\u808c\u7fa4\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%83%B3%E9%8D%9B%E7%B7%B4%E6%A0%B8%E5%BF%83%E8%82%8C%E7%BE%A4%E7%9A%84%E4%BA%BA\"><\/span>3. \u60f3\u935b\u7df4\u6838\u5fc3\u808c\u7fa4\u7684\u4eba&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u505a\u9c77\u9b5a\u5f0f\u6642\uff0c\u76e1\u91cf\u8b93\u8b93\u8eab\u9ad4\u529b\u91cf\u5747\u52fb\u5206\u5e03\uff0c\u5c24\u5176\u662f<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/05\/23\/abs-pilates\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6838\u5fc3<\/a>\u4f4d\u7f6e\uff0c\u9700\u8981\u6642\u523b\u6536\u8179\u4fdd\u6301\u4e0d\u891f\u8170\u7684\u72c0\u614b\uff0c\u56e0\u6b64\u5c0d\u6838\u5fc3\u7684\u8a13\u7df4\u4e5f\u662f\u76f8\u7576\u6709\u5229\u7684\uff0c\u60f3\u7dca\u5be6\u6838\u5fc3\u808c\u7684\u4eba\u53ef\u4ee5\u8a66\u8a66\u770b\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%83%B3%E7%B7%B4%E7%BF%92%E6%89%8B%E5%B9%B3%E8%A1%A1%E5%8B%95%E4%BD%9C%E7%9A%84%E4%BA%BA\"><\/span>4. \u60f3\u7df4\u7fd2\u624b\u5e73\u8861\u52d5\u4f5c\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u7df4\u597d\u9c77\u9b5a\u5f0f\u80fd\u70ba\u5f80\u5f8c\u66f4\u9ad8\u96e3\u5ea6\u7684\u624b\u5e73\u8861\u9ad4\u5f0f\u505a\u6e96\u5099\uff0c\u7b97\u662f\u652f\u6490\u985e\u7684\u4ee3\u8868\u9ad4\u5f0f\u4e4b\u4e00\uff0c\u5f80\u5f8c\u5728\u7df4\u7fd2\u5012\u7acb\uff0c\u6216\u5728\u4e32\u806f\u4e2d\u9032\u884c\u8df3\u8e8d\u3001\u6d41\u52d5\u90fd\u6703\u904b\u7528\u5230\uff0c\u5207\u8a18\u525b\u958b\u59cb\u7df4\u7fd2\u524d\u4e00\u5b9a\u8981\u5148\u6fc0\u6d3b\u5168\u8eab\u529b\u91cf\uff0c\u624d\u80fd\u907f\u514d\u9ad4\u5f0f\u4e2d\u4e0d\u7576\u767c\u529b\u800c\u9020\u6210\u53d7\u50b7\u3002<\/p><div class=\"hello-15-p\" id=\"hello-98518980\"><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%B1%B7%E9%AD%9A%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>\u9c77\u9b5a\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_2%EF%BC%9A%E9%80%B2%E5%85%A5%E9%AB%94%E5%BC%8F%E8%88%87%E9%87%8D%E5%BF%83%E8%BD%89%E7%A7%BB\"><\/span>Step 1 &amp; 2\uff1a\u9032\u5165\u9ad4\u5f0f\u8207\u91cd\u5fc3\u8f49\u79fb<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"2400\" height=\"1200\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/12-1024x512.jpeg\" alt=\"\" class=\"wp-image-16091\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/12-1024x512.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/12-300x150.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/12-768x384.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/12-1536x768.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/12-2048x1024.jpeg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/12-1300x650.jpeg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/12-600x300.jpeg 600w\" sizes=\"(max-width: 2400px) 100vw, 2400px\" \/><figcaption>\u9c77\u9b5a\u5f0f\uff08\u82f1\u6587\uff1aFour-Limbed Staff Posel\uff0c\u68b5\u6587\uff1aChaturanga Dandasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u9996\u5148\u5f9e\u5e73\u677f\u5f0f\u958b\u59cb\uff0c\u5c07\u624b\u8155\u653e\u5728\u80a9\u8180\u4e0b\u65b9\uff0c\u63a5\u8457\u809a\u5b50\u767c\u529b\u5f80\u5167\u6536\uff0c\u7565\u5fae\u62f1\u8d77\u80cc\u90e8\uff1b\u6e96\u5099\u597d\u5f8c\u518d\u6162\u6162\u5730\u5617\u8a66\u5c07\u91cd\u5fc3\u524d\u79fb\uff0c\u4f7f\u80a9\u8180\u7a0d\u5fae\u5411\u524d\u5e73\u79fb\u81f3\u624b\u8155\u524d\u65b9\uff0c\u6700\u5f8c\u8b93\u8173\u8ddf\u8e2e\u9ad8\u81f3\u8173\u8dbe\u982d\u4e0a\u65b9\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3_4%EF%BC%9A%E5%BD%8E%E6%9B%B2%E6%89%8B%E8%82%98%E3%80%81%E4%BF%9D%E6%8C%81%E8%BA%AB%E9%AB%94%E5%91%88%E4%B8%80%E7%9B%B4%E7%B7%9A\"><\/span>Step 3 &amp; 4\uff1a\u5f4e\u66f2\u624b\u8098\u3001\u4fdd\u6301\u8eab\u9ad4\u5448\u4e00\u76f4\u7dda<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\/09\/34-1024x512.jpeg\" alt=\"\" class=\"wp-image-16092\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/34-1024x512.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/34-300x150.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/34-768x384.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/34-1536x768.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/34-2048x1024.jpeg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/34-1300x650.jpeg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/34-600x300.jpeg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u9c77\u9b5a\u5f0f\uff08\u82f1\u6587\uff1aFour-Limbed Staff Posel\uff0c\u68b5\u6587\uff1aChaturanga Dandasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u7b2c\u4e09\u6b65\u8acb\u5c07\u624b\u8098\u5f4e\u66f2\u523090\u5ea6\uff0c\u4fdd\u6301\u8179\u90e8\u6536\u7dca\uff0c\u6162\u6162\u8b93\u8eab\u9ad4\u4e0b\u964d\uff0c\u5728\u9019\u908a\u8981\u8a18\u5f97\u8b93\u624b\u8098\u5411\u5167\u593e\u8cbc\u7dca\u65bc\u808b\u9aa8\u5169\u5074\uff1b\u6700\u5f8c\u7a0d\u5fae\u5c07\u5c3e\u9aa8\u5411\u4e0b\u5377\uff0c\u4e0d\u8981\u8b93\u81c0\u90e8\u5411\u4e0a\u7ff9\u8d77\uff0c\u89ba\u5bdf\u81ea\u5df1\u7684\u8eab\u9ad4\u3001\u80a9\u8180\u3001\u80cc\u90e8\u3001\u81c0\u90e8\u5448\u4e00\u76f4\u7dda\uff0c\u9019\u908a\u8981\u7279\u5225\u6ce8\u610f\u4e0d\u8981\u8b93\u80a9\u8180\u5f80\u4e0b\u6c89\u5594\uff01<\/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%8D%8A%E9%B1%B7%E9%AD%9A%E5%BC%8F\"><\/span>\u521d\u5b78\u8005\u7df4\u7fd2\uff1a\u534a\u9c77\u9b5a\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\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-1024x1024.jpg\" alt=\"\" class=\"wp-image-16094\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-05-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9c77\u9b5a\u5f0f\uff08\u82f1\u6587\uff1aFour-Limbed Staff Posel\uff0c\u68b5\u6587\uff1aChaturanga Dandasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u521d\u5b78\u8005\u82e5\u662f\u89ba\u5f97\u9c77\u9b5a\u5f0f\u96e3\u5ea6\u592a\u9ad8\u7684\u8a71\uff0c\u53ef\u4ee5\u5148\u5617\u8a66\u770b\u770b\u300c\u534a\u9c77\u9b5a\u5f0f\u300d\uff0c\u4e00\u6a23\u5f9e\u5e73\u677f\u5f0f\u958b\u59cb\uff0c\u63a5\u8457\u8b93\u819d\u84cb\u8dea\u5730\u3001\u91cd\u5fc3\u524d\u79fb\uff0c\u7a69\u5b9a\u8eab\u9ad4\u4e4b\u5f8c\u5c07\u624b\u8098\u5f4e\u66f2\u81f3 90 \u5ea6\uff0c\u624b\u8098\u5f80\u5167\u593e\u8cbc\u7dca\u65bc\u808b\u9aa8\u5169\u5074\uff0c\u5b8c\u6210\u534a\u9c77\u9b5a\u5f0f\u3002<\/p><h3 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%E6%B5%81%E5%8B%95%E4%B8%B2%E9%80%A3%E7%B7%B4%E7%BF%92\"><\/span>\u9032\u968e\u7df4\u7fd2\uff1a\u6d41\u52d5\u4e32\u9023\u7df4\u7fd2<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-1024x1024.jpg\" alt=\"\" class=\"wp-image-16095\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/09\/\u9c77\u9b5a\u5f0f\u5b8c\u7a3f-06-100x100.jpg 100w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u9c77\u9b5a\u5f0f\uff08\u82f1\u6587\uff1aFour-Limbed Staff Posel\uff0c\u68b5\u6587\uff1aChaturanga Dandasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u4f60\u6709\u8003\u616e\u60f3\u8981\u53c3\u52a0\u6d41\u52d5\u745c\u73c8\u3001\u6216\u662f\u4e00\u4e9b\u6bd4\u8f03\u9032\u968e\u7684\u8ab2\u7a0b\uff0c\u4e0d\u59a8\u7df4\u7fd2\u770b\u770b\u9019\u6d41\u52d5\u4e32\u806f\u7df4\u7fd2\uff1a<\/p><div class=\"hello-content-4\" id=\"hello-3461367189\"><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><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%8B%E7%8A%AC%E5%BC%8F_%E2%86%92_%E5%B9%B3%E6%9D%BF%E5%BC%8F_%E2%86%92_%E9%B1%B7%E9%AD%9A%E5%BC%8F_%E2%86%92_%E4%B8%8A%E7%8A%AC%E5%BC%8F\"><\/span><strong><a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a> \u2192 \u5e73\u677f\u5f0f \u2192 \u9c77\u9b5a\u5f0f \u2192 \u4e0a\u72ac\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4><p>\u9019\u662f\u6d41\u52d5\u745c\u73c8\u88e1\u9762\u7684\u5e38\u898b\u4e32\u806f\uff0c\u7531<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u5230\u5e73\u677f\u5f0f\u518d\u5230\u9c77\u9b5a\u5f0f\uff0c\u6700\u5f8c\u4f86\u5230\u4e0a\u72ac\u5f0f\u3002\u521d\u5b78\u8005\u4f9d\u7136\u80fd\u5920\u5617\u8a66\u9019\u500b\u4e32\u806f\u7df4\u7fd2\uff0c\u53ea\u662f\u5728\u529b\u91cf\u5c1a\u672a\u5b8c\u5168\u5efa\u7acb\u8d77\u524d\uff0c\u5efa\u8b70\u53ef\u4ee5\u628a\u5176\u4e2d\u7684\u9c77\u9b5a\u5f0f\u6539\u70ba\u516b\u80a2\u9ede\u5730\uff0c\u8b93\u819d\u84cb\u8dea\u5730\uff0c\u5c07\u80f8\u53e3\u3001\u4e0b\u5df4\u653e\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u6e1b\u4f4e\u4e32\u806f\u7684\u96e3\u5ea6\u3002<\/p><p>\u770b\u5b8c\u9c77\u9b5a\u5f0f\u4ecb\u7d39\uff0c\u5927\u5bb6\u662f\u5426\u6709\u5b78\u5230\u65b0\u77e5\u8b58\u4e86\u5462\uff1f\u5728\u6587\u4e2d\u63d0\u4f9b\u5927\u5bb6\u4e00\u4e9b\u6280\u5de7\u8b93\u5927\u5bb6\u80fd\u5920\u5728\u7df4\u7fd2\u6642\u66f4\u5feb\u638c\u63e1\u8981\u9ede\uff0c\u5118\u7ba1\u4f60\u73fe\u5728\u9084\u7121\u6cd5\u5b8c\u6210\u9c77\u9b5a\u5f0f\uff0c\u4e5f\u5343\u842c\u4e0d\u8981\u7070\u5fc3\uff0c\u5f9e\u534a\u9c77\u9b5a\u5f0f\u3001\u516b\u80a2\u9ede\u5730\u6162\u6162\u7df4\u7fd2\uff0c\u8a18\u5f97\u6642\u523b\u89c0\u5bdf\u8005\u81ea\u5df1\u7684\u8eab\u9ad4\uff0c\u76f8\u4fe1\u7d93\u904e\u4e00\u6bb5\u6642\u9593\u7684\u7df4\u7fd2\u5c31\u80fd\u6210\u529f\u89e3\u9396\u9c77\u9b5a\u5f0f\u56c9\uff5e<\/p><div style=\"height:3px\" 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><p>Cover photo credit by \u00a9 HELLOYOGIS All Rights Reserved.&nbsp;<\/p><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/28\/crow-pose-asana\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u60f3\u89e3\u9396\u300c\u70cf\u9d09\u5f0f\u300d\u55ce\uff1f\u57fa\u790e\u624b\u5e73\u8861\u4e26\u4e0d\u96e3\uff01\u6253\u597d\u57fa\u790e\u5e36\u4f60\u8f15\u9b06\u8d77\u98db<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/03\/abs-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4f60\u7684\u6838\u5fc3\u5920\u7a69\u5b9a\u55ce\uff1f\u5206\u4eab 4 \u500b\u300c\u71c3\u71d2\u8179\u90e8\u8102\u80aa\u300d\u745c\u4f3d\uff0c\u5e36\u4f60\u559a\u9192\u6838\u5fc3\u808c\u7fa4\uff01<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u9c77\u9b5a\u5f0f(Chaturanga Dandasana)\u53c8\u7a31\u70ba\u56db\u67f1\u5f0f\uff0c\u591c\u5e02\u5c6c\u65bc\u57fa\u790e\u624b\u5e73\u8861\u9ad4\u5f0f\uff0c\u5728\u505a\u9c77\u9b5a\u6642\u6642\u9700\u8981\u555f\u52d5\u6838\u5fc3\u529b\u91cf\u3001\u624b\u81c2\u808c\u8089\uff0c\u53e6\u5916\u4e5f\u80fd\u935b\u934a\u5230\u4e0a\u534a\u8eab\u808c\u7fa4\uff0c\u80fd\u5920\u63d0\u7533\u6211\u5011\u7684\u5e7e\u8010\u529b\u3002\u9c77\u9b5a\u5f0f\u5c0d\u65bc\u65b0\u624b\u6216\u529b\u91cf\u4e0d\u8db3\u7684\u4eba\u4f86\u8aaa\u53ef\u80fd\u96e3\u5ea6\u8f03\u9ad8\uff0c\u5f8c\u9762\u4e5f\u6703\u6559\u5927\u5bb6\u505a\u534a\u9c77\u9b5a\u5f0f\u3001\u516b\u652f\u9ede\u5730\uff0c\u5148\u5f9e\u9000\u63a5\u7df4\u7fd2\u4f86\u958b\u59cb\u5594\uff01\u6700\u5f8c\u4e5f\u63d0\u4f9b\u60f3\u6311\u6230\u7684\u8b80\u8005\u4e00\u500b\u4e32\u9023\u5e8f\u5217\uff0c\u65e2\u8857\u7684\u8b80\u8005\u53ef\u4ee5\u5617\u8a66\u770b\u770b\uff5e<\/p>\n","protected":false},"author":1751,"featured_media":16097,"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":[178,370,141,290,369],"class_list":["post-16089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy","category-yoga-asana","tag-asana","tag-chaturanga","tag-yoga","tag-290","tag-369"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/16089","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=16089"}],"version-history":[{"count":6,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/16089\/revisions"}],"predecessor-version":[{"id":16110,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/16089\/revisions\/16110"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/16097"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=16089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=16089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=16089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}