{"id":16618,"date":"2022-11-15T03:37:50","date_gmt":"2022-11-15T03:37:50","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=16618"},"modified":"2023-02-04T10:35:01","modified_gmt":"2023-02-04T10:35:01","slug":"bridge-pose","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/11\/15\/bridge-pose\/","title":{"rendered":"\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u745c\u73c8\u300c\u6a4b\u5f0f\u300d\u63d0\u81c0\u6b63\u9aa8\u76c6\uff01\u6559\u4f60\u7c21\u55ae 3 \u6b65\u6253\u9020\u5b8c\u7f8e\u7ff9\u81c0"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-438661571\"><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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Bandhasana\uff09\u70ba\u745c\u73c8\u4e2d\u7684\u7d93\u5178\u52d5\u4f5c\uff0c\u52d5\u4f5c\u505a\u5c0d\u53ef\u4ee5\u5e6b\u52a9\u4f60\u63d0\u81c0\u3001\u9aa8\u76c6\u56de\u6b63\u3001\u7dca\u7dfb\u8170\u81c0\u808c\u8089\uff0c\u56e0\u6b64\u9664\u4e86\u71b1\u611b\u745c\u73c8\u7684 yogis \u5916\uff0c\u8a31\u591a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/07\/yoga-weight-train\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5065\u8eab<\/a>\u7684\u4eba\u4e5f\u76f8\u7576\u559c\u6b61\u7df4\u7fd2\u6a4b\u5f0f\u4f86\u589e\u52a0\u81c0\u5927\u808c\u7684\u808c\u8089\u91cf\uff0c\u6b63\u78ba\u7df4\u7fd2\u6a4b\u5f0f\u8b93\u81c0\u90e8\u808c\u8089\u53ef\u4ee5\u66f4\u98fd\u6eff\u66f4\u597d\u770b\uff0c\u975e\u5e38\u63a8\u85a6\u60f3\u935b\u934a\u81c0\u90e8\u3001\u8170\u90e8\u808c\u7fa4\u7684\u8b80\u8005\u53ef\u4ee5\u8a66\u8a66\u770b\u3002<\/p><p>\u53e6\u5916\u9577\u6642\u9593<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/27\/chair-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e45\u5750<\/a>\u6c92\u8fa6\u6cd5\u8d77\u8eab\u6d3b\u52d5\u7684\u4eba\u4e5f\u53ef\u4ee5\u8a66\u8a66\uff01\u4e45\u5750\u53ef\u80fd\u6703\u9020\u6210\u81c0\u90e8\u808c\u8089\u91cf\u6d41\u5931\u3001\u7121\u529b\uff0c\u53ef\u6703\u6703\u56e0\u70ba\u7f3a\u4e4f\u529b\u91cf\u800c\u7121\u6cd5\u652f\u6490\u4e0b\u534a\u8eab\u91cd\u91cf\u9032\u800c\u5c0e\u81f4<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/08\/pelvis-tucking\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9aa8\u76c6\u6b6a\u659c<\/a>\uff0c\u4eca\u5929\u5c31\u4f86\u4e00\u6b65\u6b65\u6b63\u78ba\u5b78\u7fd2\u6a4b\u5f0f\uff0c\u8b93\u4f60\u64c1\u6709<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/03\/05\/hip-lift-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u98fd\u6eff\u871c\u6843\u81c0<\/a>\uff5e<\/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-69e1a8fe8fbf5\" 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 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\u5e73\u8eba\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u5c48\u819d\u8b93\u8173\u638c\u8e29\u5730\uff0c\u8abf\u6574\u547c\u5438\u505a\u6e96\u5099\u3002<\/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\/11\/15\/bridge-pose\/#Step_2_%E6%89%8B%E6%8E%8C%E6%8E%A8%E5%9C%B0%EF%BC%8C%E8%AE%93%E8%87%80%E9%83%A8%E7%99%BC%E5%8A%9B%E5%90%91%E4%B8%8A%E6%8A%AC%E9%AB%98%E8%87%80%E9%83%A8%EF%BC%8C%E8%AE%93%E8%BA%AB%E9%AB%94%E5%8F%8A%E5%A4%A7%E8%85%BF%E5%BD%A2%E6%88%90%E4%B8%80%E6%A2%9D%E7%9B%B4%E7%B7%9A%E3%80%82\">Step 2 \u624b\u638c\u63a8\u5730\uff0c\u8b93\u81c0\u90e8\u767c\u529b\u5411\u4e0a\u62ac\u9ad8\u81c0\u90e8\uff0c\u8b93\u8eab\u9ad4\u53ca\u5927\u817f\u5f62\u6210\u4e00\u689d\u76f4\u7dda\u3002<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" 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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%84%8A%E6%9F%B1%E6%9F%94%E8%BB%9F%E5%BA%A6\"><\/span>&#8211; \u52a0\u5f37\u810a\u67f1\u67d4\u8edf\u5ea6<span class=\"ez-toc-section-end\"><\/span><\/h3><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E6%A9%8B%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u6a4b\u5f0f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-1024x1024.jpg\" alt=\"\" class=\"wp-image-16619\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f\u5c01\u9762-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u6a4b\u5f0f\uff08\u82f1\u6587\uff1aBridge Pose\uff0c\u68b5\u6587\uff1aSetu Bandhasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E9%8D%9B%E9%8D%8A%E8%87%80%E9%83%A8%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\"><\/span>1. \u935b\u934a\u81c0\u90e8\u808c\u8089\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u505a\u6a4b\u5f0f\u6642\u6703\u4ee5\u81c0\u5927\u808c\u5411\u4e0a\u767c\u529b\u4f86\u5e36\u52d5\u8eab\u9ad4\u5411\u4e0a\uff0c\u56e0\u6b64\u53ef\u4ee5\u6709\u6548\u7684\u523a\u6fc0\u8a13\u7df4\u5230\u81c0\u90e8\u808c\u8089\u767c\u529b\uff0c\u60f3\u64c1\u6709\u7ff9\u81c0\u7684\u4eba\u53ef\u4ee5\u591a\u505a\u7df4\u7fd2\u4f86\u5f37\u5316\u81c0\u808c\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%85%B0%E8%83%8C%E7%97%9B%E7%9A%84%E4%BA%BA\"><\/span>2. \u8170\u80cc\u75db\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u76f8\u4fe1\u8a31\u591a\u4eba\u90fd\u6709<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/10\/19\/back-pain-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8170\u75db<\/a>\u7684\u56f0\u64fe\uff0c\u6a4b\u5f0f\u662f\u500b\u5f88\u597d\u7684\u4fee\u5fa9\u52d5\u4f5c\uff0c\u6b63\u78ba\u7684\u4f38\u5c55\u53ef\u4ee5\u8212\u7de9\u80cc\u90e8\u7dca\u7e43\u611f\uff0c\u5982\u679c\u662f\u4e45\u5750\u65cf\u7684\u8a71\u63a8\u85a6\u7761\u524d\u53ef\u4ee5\u745c\u73c8\u6795\u8f14\u52a9\u6a4b\u5f0f\u4f86\u505a\u653e\u9b06\u4f11\u606f\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%83%B3%E6%94%B9%E5%96%84%E9%AA%A8%E7%9B%86%E5%89%8D%E5%82%BE%E7%9A%84%E4%BA%BA\"><\/span>3. \u60f3\u6539\u5584\u9aa8\u76c6\u524d\u50be\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u6a4b\u5f0f\u9664\u4e86\u80fd\u7df4\u7fd2\u5230\u81c0\u90e8\u808c\u8089\u5916\uff0c\u4e5f\u9700\u8981\u7528\u5230<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/05\/23\/abs-pilates\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6838\u5fc3<\/a>\u808c\u7fa4\u8207\u5167\u6536\u808c\u7fa4\u4f86\u652f\u6490\u8eab\u9ad4\uff0c\u4f7f\u8eab\u9ad4\u5411\u4e0a\u62ac\u8d77\u6642\u66f4\u52a0\u7a69\u5b9a\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E6%83%B3%E8%A7%A3%E9%8E%96%E8%BC%AA%E5%BC%8F%E7%9A%84%E4%BA%BA\"><\/span>4. \u60f3\u89e3\u9396\u8f2a\u5f0f\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u521d\u5b78\u8005\u82e5\u60f3\u9032\u4e00\u6b65\u89e3\u9396\u8f2a\u5f0f\uff0c\u53ef\u4ee5\u5f9e\u6a4b\u5f0f\u958b\u59cb\u7df4\u7fd2\uff0c\u5728\u6a4b\u5f0f\u7684\u4f4d\u7f6e\u628a\u81c0\u90e8\u80cc\u90e8\u7684\u529b\u91cf\u8a13\u7df4\u597d\uff0c\u53ef\u4ee5\u5148\u884c\u5617\u8a66\u4e0b\u9762\u7684\u9032\u968e\u7df4\u7fd2\u2014\u2014\u55ae\u817f\u6a4b\u5f0f\uff0c\u591a\u7df4\u7fd2\u63a8\u9ad6\u5411\u4e0a\u4fdd\u6301\u7a69\u5b9a\uff0c\u53ef\u4ee5\u5e6b\u52a9\u4f60\u6253\u597d\u89e3\u9396\u8f2a\u5f0f\u7684\u57fa\u790e\u5594\uff01<\/p><div class=\"hello-15-p\" id=\"hello-2728986186\"><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=\"%E6%A9%8B%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>\u6a4b\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_%E5%B9%B3%E8%BA%BA%E5%9C%A8%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A%EF%BC%8C%E5%B1%88%E8%86%9D%E8%AE%93%E8%85%B3%E6%8E%8C%E8%B8%A9%E5%9C%B0%EF%BC%8C%E8%AA%BF%E6%95%B4%E5%91%BC%E5%90%B8%E5%81%9A%E6%BA%96%E5%82%99%E3%80%82\"><\/span>Step 1 \u5e73\u8eba\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u5c48\u819d\u8b93\u8173\u638c\u8e29\u5730\uff0c\u8abf\u6574\u547c\u5438\u505a\u6e96\u5099\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\/11\/\u6a4b\u5f0f-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-16620\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption><strong>\u6a4b\u5f0f<\/strong>\uff08\u82f1\u6587\uff1aBridge Pose\uff0c\u68b5\u6587\uff1aSetu Bandhasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u9996\u5148\u5e73\u8eba\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u96d9\u817f\u5c48\u819d\u8b93\u8173\u638c\u8e29\u65bc\u5730\u9762\uff0c\u96d9\u8173\u4e4b\u9593\u7684\u8ddd\u96e2\u8207\u9aa8\u76c6\u540c\u5bec\uff0c\u63a5\u8457\u6aa2\u67e5\u5c0f\u817f\u4f4d\u7f6e\u662f\u5426\u5782\u76f4\u65bc\u5730\u9762\uff0c\u8b93\u96d9\u624b\u5e73\u653e\u5728\u8eab\u9ad4\u5169\u5074\uff0c\u8abf\u6574\u547c\u5438\u505a\u6e96\u5099\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_2_%E6%89%8B%E6%8E%8C%E6%8E%A8%E5%9C%B0%EF%BC%8C%E8%AE%93%E8%87%80%E9%83%A8%E7%99%BC%E5%8A%9B%E5%90%91%E4%B8%8A%E6%8A%AC%E9%AB%98%E8%87%80%E9%83%A8%EF%BC%8C%E8%AE%93%E8%BA%AB%E9%AB%94%E5%8F%8A%E5%A4%A7%E8%85%BF%E5%BD%A2%E6%88%90%E4%B8%80%E6%A2%9D%E7%9B%B4%E7%B7%9A%E3%80%82\"><\/span>Step 2 \u624b\u638c\u63a8\u5730\uff0c\u8b93\u81c0\u90e8\u767c\u529b\u5411\u4e0a\u62ac\u9ad8\u81c0\u90e8\uff0c\u8b93\u8eab\u9ad4\u53ca\u5927\u817f\u5f62\u6210\u4e00\u689d\u76f4\u7dda\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\/11\/\u6a4b\u5f0f-2-1024x1024.jpg\" alt=\"\" class=\"wp-image-16621\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-2-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u6a4b\u5f0f\uff08\u82f1\u6587\uff1aBridge Pose\uff0c\u68b5\u6587\uff1aSetu Bandhasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u6e96\u5099\u597d\u5f8c\uff0c\u5438\u6c23\u6642\u8b93\u624b\u638c\u63a8\u5730\uff0c\u5410\u6c23\u6642\u81c0\u90e8\u767c\u529b\uff0c\u5411\u4e0a\u5c07\u81c0\u90e8\u62ac\u5230\u7a7a\u4e2d\uff0c\u4e0b\u5df4\u9760\u8fd1\u80f8\u53e3\uff0c\u8b93\u8eab\u9ad4\u53ca\u5927\u817f\u5f62\u6210\u4e00\u689d\u76f4\u7dda\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3_%E9%9B%99%E6%89%8B%E4%BA%92%E6%89%A3%E6%96%BC%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A%EF%BC%8C%E5%A4%A7%E8%85%BF%E5%85%A7%E5%81%B4%E8%88%87%E8%87%80%E9%83%A8%E5%90%8C%E6%99%82%E7%94%A8%E5%8A%9B%EF%BC%8C%E5%81%9C%E7%95%99_5_%E5%80%8B%E5%91%BC%E5%90%B8%E3%80%82\"><\/span>Step 3 \u96d9\u624b\u4e92\u6263\u65bc\u745c\u73c8\u588a\u4e0a\uff0c\u5927\u817f\u5167\u5074\u8207\u81c0\u90e8\u540c\u6642\u7528\u529b\uff0c\u505c\u7559 5 \u500b\u547c\u5438\u3002&nbsp;&nbsp;<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\/11\/\u6a4b\u5f0f-3-1024x1024.jpg\" alt=\"\" class=\"wp-image-16622\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-3-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u6a4b\u5f0f\uff08\u82f1\u6587\uff1aBridge Pose\uff0c\u68b5\u6587\uff1aSetu Bandhasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u7a69\u5b9a\u4e4b\u5f8c\uff0c\u5c07\u96d9\u624b\u7f6e\u65bc\u80cc\u5f8c\uff0c\u5728\u745c\u73c8\u588a\u4e0a\u6263\u7dca\u96d9\u624b\u624b\u6307\uff0c\u611f\u53d7\u5927\u817f\u5167\u5074\u8207\u81c0\u90e8\u540c\u6642\u767c\u529b\uff0c\u6aa2\u67e5\u819d\u84cb\u7684\u4f4d\u7f6e\u4e0d\u8981\u5411\u5916\u5206\u592a\u958b\uff0c\u5728\u9019\u500b\u4f4d\u7f6e\u505c\u7559 5 \u500b\u547c\u5438\u3002&nbsp;&nbsp;<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A9%8B%E5%BC%8F%E8%AE%8A%E5%8C%96%EF%BC%9A%E5%8A%A0%E5%BC%B7%E8%87%80%E8%85%BF%E5%8A%9B%E9%87%8F%EF%BC%86%E8%84%8A%E6%A4%8E%E6%9F%94%E8%BB%9F%E5%BA%A6\"><\/span>\u6a4b\u5f0f\u8b8a\u5316\uff1a\u52a0\u5f37\u81c0\u817f\u529b\u91cf\uff06\u810a\u690e\u67d4\u8edf\u5ea6<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\/11\/\u6a4b\u5f0f-4-1024x1024.jpg\" alt=\"\" class=\"wp-image-16623\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-4-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u6a4b\u5f0f\uff08\u82f1\u6587\uff1aBridge Pose\uff0c\u68b5\u6587\uff1aSetu Bandhasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u60f3\u8981\u52a0\u5f37\u81c0\u90e8\u808c\u8089\u8a13\u7df4\u53ef\u7528\u4ee5\u96d9\u624b\u4ea4\u6263\u58d3\u5730\uff1b\u60f3\u8981\u52a0\u5f37\u810a\u690e\u67d4\u8edf\u5ea6\u53ef\u4ee5\u7528\u624b\u652f\u6490\u4e0b\u80cc\uff0c\u8b93\u810a\u690e\u5c55\u958b\u4f86\u3002<\/p><div class=\"hello-content-4\" id=\"hello-142463863\"><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><p>&gt;&gt;\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/01\/wrong-bridge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u89e3\u6790 3 \u500b\u5e38\u898b\u6a4b\u5f0f\u932f\u8aa4\u505a\u6cd5\uff1a\u70ba\u4ec0\u9ebc\u505a\u5b8c\u6a4b\u5f0f\u6703\u80cc\u75db\uff1f\u505a\u6a4b\u5f0f\u6642\u819d\u84cb\u6703\u4e0d\u8212\u670d\uff1f<\/a><\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BB%B6%E4%BC%B8%E7%B7%B4%E7%BF%92%EF%BC%9A%E7%91%9C%E7%8F%88%E7%A3%9A%E8%BC%94%E5%8A%A9\"><\/span>\u5ef6\u4f38\u7df4\u7fd2\uff1a\u745c\u73c8\u78da\u8f14\u52a9<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\/11\/\u6a4b\u5f0f-5-1024x1024.jpg\" alt=\"\" class=\"wp-image-16624\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-5-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u6a4b\u5f0f\uff08\u82f1\u6587\uff1aBridge Pose\uff0c\u68b5\u6587\uff1aSetu Bandhasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u60f3\u935b\u934a\u5927\u817f\u5167\u5074\u7684\u8a71\uff0c\u53ef\u4ee5\u653e\u4e00\u500b<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/14\/yoga-brick\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u78da<\/a>\u5728\u819d\u84cb\u4e2d\u9593\uff0c\u7528\u529b\u593e\u4f4f\uff0c\u9019\u6a23\u53ef\u4ee5\u589e\u52a0\u5927\u817f\u5167\u5074\u808c\u8089\u767c\u529b\u611f\uff0c\u5f37\u5316\u808c\u8089\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%99%B0%E7%91%9C%E7%8F%88%E7%B7%B4%E7%BF%92%EF%BC%9A%E7%91%9C%E7%8F%88%E6%9E%95%E8%BC%94%E5%8A%A9\"><\/span>\u9670\u745c\u73c8\u7df4\u7fd2\uff1a\u745c\u73c8\u6795\u8f14\u52a9<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-1024x1024.jpg\" alt=\"\" class=\"wp-image-16625\" width=\"NaN\" height=\"NaN\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-6-100x100.jpg 100w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption><strong>\u6a4b\u5f0f<\/strong>\uff08\u82f1\u6587\uff1aBridge Pose\uff0c\u68b5\u6587\uff1aSetu Bandhasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u4f60\u6709\u8170\u9178\u80cc\u75db\u7684\u56f0\u64fe\uff0c\u53ef\u4ee5\u5617\u8a66\u653e\u4e00\u500b\u745c\u73c8\u6795\u5728\u9ab6\u9aa8\u4e0b\u652f\u6490\u80cc\u90e8\uff0c\u8b93\u5f8c\u80cc\u9054\u5230\u653e\u9b06\u7684\u72c0\u614b\uff0c\u4fee\u5fa9\u9178\u75db\u611f\uff0c\u505c\u7559\u6642\u9593\u53ef\u62c9\u9577\u81f3 3 &#8211; 5 \u5206\u9418\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E5%96%AE%E8%85%BF%E6%A9%8B%E5%BC%8F\"><\/span>\u9032\u968e\u7df4\u7fd2\uff1a\u55ae\u817f\u6a4b\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\/11\/\u6a4b\u5f0f-7-1024x1024.jpg\" alt=\"\" class=\"wp-image-16626\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/\u6a4b\u5f0f-7-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u6a4b\u5f0f\uff08\u82f1\u6587\uff1aBridge Pose\uff0c\u68b5\u6587\uff1aSetu Bandhasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u55ae\u817f\u6a4b\u5f0f\u7684\u7df4\u7fd2\u66f4\u9700\u8981\u6838\u5fc3\u8207\u817f\u90e8\u808c\u8089\u7684\u7a69\u5b9a\uff0c\u82e5\u4f60\u65e5\u5f8c\u60f3\u5617\u8a66\u770b\u770b\u8f2a\u5f0f\uff0c\u4e0d\u59a8\u5148\u5f9e\u55ae\u817f\u6a4b\u5f0f\u958b\u59cb\u7df4\u7fd2\uff0c\u589e\u52a0\u808c\u529b\u8207\u8eab\u9ad4\u5f97\u7a69\u5b9a\u6027\uff01<\/p><p>\u5728\u505a\u55ae\u817f\u6a4b\u5f0f\u524d\u5148\u7531\u6a4b\u5f0f\u958b\u59cb\uff0c\u5c07\u4e00\u689d\u817f\u5411\u5929\u7a7a\u62ac\u9ad8\uff0c\u505c\u7559 5 \u500b\u547c\u5438\uff0c\u5f8c\u63db\u908a\u7df4\u7fd2\u3002<\/p><p>\u4ee5\u4e0a\u5c31\u662f\u95dc\u65bc\u300c\u6a4b\u5f0f\u300d\u8207\u6a4b\u5f0f\u7684\u4e00\u4e9b\u8b8a\u5316\u9ad4\u5f0f\u8207\u6280\u5de7\uff0c\u5982\u679c\u4f60\u559c\u6b61\u6211\u5011\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/academy\/yoga-asana\/\" target=\"_blank\" rel=\"noreferrer 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class=\"wp-block-spacer\"><\/div><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/10\/26\/seated-wide-legged-forward-fold\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u300c\u5750\u59ff\u5206\u817f\u524d\u5f4e\u300d\u745c\u73c8\u67d4\u8edf\u5ea6\u8a13\u7df4\uff01\u8b93\u4f60\u8f15\u9b06\u638c\u63e1\u524d\u5f4e\u5c0f\u6280\u5de7\uff01<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/06\/18\/anterior-pelvic-tilt\/\" target=\"_blank\" rel=\"noreferrer 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