{"id":16871,"date":"2022-12-05T10:18:03","date_gmt":"2022-12-05T10:18:03","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=16871"},"modified":"2025-01-04T13:06:03","modified_gmt":"2025-01-04T05:06:03","slug":"pigeon-pose","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/","title":{"rendered":"\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u4e45\u5750\u8b93\u4f60\u9ad6\u90e8\u7dca\u7e43\uff1f\u745c\u73c8\u958b\u9ad6\u300c\u9d3f\u5f0f\u300d\u6559\u5b78 \uff0c\u6df1\u5ea6\u62c9\u4f38\u81c0\u817f\u808c\u7fa4"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-1191642296\"><a href=\"https:\/\/oneyogaonline.com\/taichung-wheel-tt\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-10 at 18.21.21\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-300x113.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1024x385.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-768x288.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1536x577.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-600x225.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"601\"   \/><\/a><\/div><p>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u662f\u4e00\u500b\u5e38\u898b\u7684\u745c\u73c8\u958b\u9ad6\u9ad4\u5f0f\uff0c\u901a\u5e38\u6703\u518d<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/25\/hip-joint-yoga\/\" target=\"_blank\" rel=\"noreferrer 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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-69e55976e55e4\" 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-69e55976e55e4\"  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\/12\/05\/pigeon-pose\/#%E7%B7%B4%E7%BF%92%E9%B4%BF%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\">\u7df4\u7fd2\u9d3f\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\/12\/05\/pigeon-pose\/#%E2%80%93_%E6%94%B9%E5%96%84%E5%9D%90%E9%AA%A8%E7%A5%9E%E7%B6%93%E7%96%BC%E7%97%9B\">&#8211; \u6539\u5584\u5750\u9aa8\u795e\u7d93\u75bc\u75db<\/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\/12\/05\/pigeon-pose\/#%E2%80%93_%E6%94%B9%E5%96%84%E8%85%BF%E9%83%A8%E6%B0%B4%E8%85%AB\">&#8211; \u6539\u5584\u817f\u90e8\u6c34\u816b<\/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\/12\/05\/pigeon-pose\/#%E2%80%93_%E6%89%93%E9%96%8B%E9%AB%96%E9%97%9C%E7%AF%80\">&#8211; \u6253\u958b\u9ad6\u95dc\u7bc0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E9%B4%BF%E5%BC%8F%EF%BC%9F\">\u8ab0\u9069\u5408\u7df4\u7fd2\u9d3f\u5f0f\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#1_%E5%9D%90%E9%AA%A8%E7%A5%9E%E7%B6%93%E7%96%BC%E7%97%9B%E7%9A%84%E4%BA%BA\">1. \u5750\u9aa8\u795e\u7d93\u75bc\u75db\u7684\u4eba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#2_%E9%81%8B%E5%8B%95%E5%BE%8C%E6%94%BE%E9%AC%86%E5%8B%95%E4%BD%9C\">2. \u904b\u52d5\u5f8c\u653e\u9b06\u52d5\u4f5c<\/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\/12\/05\/pigeon-pose\/#3_%E9%95%B7%E6%99%82%E9%96%93%E4%B9%85%E5%9D%90%E7%9A%84%E4%BA%BA\">3. \u9577\u6642\u9593\u4e45\u5750\u7684\u4eba<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#%E9%B4%BF%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\">\u9d3f\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#Step_1_%E4%BD%8E%E5%BC%93%E7%AE%AD%E6%AD%A5%E9%96%8B%E5%A7%8B%EF%BC%8C%E8%AE%93%E8%87%80%E9%83%A8%E6%85%A2%E6%85%A2%E6%85%A2%E5%9D%90%E4%B8%8B%E3%80%82\">Step 1 \u4f4e\u5f13\u7bad\u6b65\u958b\u59cb\uff0c\u8b93\u81c0\u90e8\u6162\u6162\u6162\u5750\u4e0b\u3002<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#Step_2_%E9%AA%A8%E7%9B%86%E6%93%BA%E6%AD%A3%EF%BC%8C%E5%B7%A6%E5%A4%A7%E8%85%BF%E5%90%91%E5%85%A7%E6%97%8B%EF%BC%8C%E5%8F%B3%E8%85%BF%E6%94%BE%E4%B8%8B%E3%80%81%E5%8F%B3%E5%B0%8F%E8%85%BF%E8%88%87%E5%A2%8A%E5%AD%90%E5%B9%B3%E8%A1%8C%E3%80%82\">Step 2 \u9aa8\u76c6\u64fa\u6b63\uff0c\u5de6\u5927\u817f\u5411\u5167\u65cb\uff0c\u53f3\u817f\u653e\u4e0b\u3001\u53f3\u5c0f\u817f\u8207\u588a\u5b50\u5e73\u884c\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\/12\/05\/pigeon-pose\/#Step_3_%E5%B0%87%E5%B7%A6%E8%85%BF%E5%90%91%E5%BE%8C%E4%BC%B8%E7%9B%B4%EF%BC%8C%E8%AE%93%E8%BA%AB%E9%AB%94%E5%91%88%E4%B8%80%E6%A2%9D%E7%9B%B4%E7%B7%9A%E3%80%82\">Step 3 \u5c07\u5de6\u817f\u5411\u5f8c\u4f38\u76f4\uff0c\u8b93\u8eab\u9ad4\u5448\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\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#Step_4_%E6%8A%8A%E4%B8%8A%E5%8D%8A%E8%BA%AB%E5%90%91%E4%B8%8A%E6%8C%BA%E7%9B%B4%EF%BC%8C%E5%91%88%E7%8F%BE%E4%B8%80%E5%80%8B%E5%BE%8C%E5%BD%8E%E5%8B%95%E4%BD%9C%EF%BC%8C%E5%AE%8C%E6%88%90%E9%B4%BF%E5%BC%8F%E3%80%82\">Step 4 \u628a\u4e0a\u534a\u8eab\u5411\u4e0a\u633a\u76f4\uff0c\u5448\u73fe\u4e00\u500b\u5f8c\u5f4e\u52d5\u4f5c\uff0c\u5b8c\u6210\u9d3f\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\/12\/05\/pigeon-pose\/#%E7%9D%A1%E9%B4%BF%E5%BC%8F%EF%BC%88Sleeping_Pigeon_Pose%EF%BC%89\">\u7761\u9d3f\u5f0f\uff08Sleeping Pigeon Pose\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#%E5%88%9D%E5%AD%B8%E8%80%85%E7%B7%B4%E7%BF%92%EF%BC%9A%E7%91%9C%E7%8F%88%E7%A3%9A%E8%BC%94%E5%8A%A9\">\u521d\u5b78\u8005\u7df4\u7fd2\uff1a\u745c\u73c8\u78da\u8f14\u52a9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#%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\">\u9670\u745c\u73c8\u7df4\u7fd2\uff1a\u745c\u73c8\u6795\u8f14\u52a9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/#%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E7%BE%8E%E4%BA%BA%E9%AD%9A%E5%BC%8F\">\u9032\u968e\u7df4\u7fd2\uff1a\u7f8e\u4eba\u9b5a\u5f0f<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" 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https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-\u5c01\u9762-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-\u5c01\u9762-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-\u5c01\u9762-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-\u5c01\u9762-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-\u5c01\u9762-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-\u5c01\u9762-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-\u5c01\u9762-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%94%B9%E5%96%84%E5%9D%90%E9%AA%A8%E7%A5%9E%E7%B6%93%E7%96%BC%E7%97%9B\"><\/span>&#8211; \u6539\u5584\u5750\u9aa8\u795e\u7d93\u75bc\u75db<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%94%B9%E5%96%84%E8%85%BF%E9%83%A8%E6%B0%B4%E8%85%AB\"><\/span>&#8211; \u6539\u5584\u817f\u90e8\u6c34\u816b<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%89%93%E9%96%8B%E9%AB%96%E9%97%9C%E7%AF%80\"><\/span>&#8211; \u6253\u958b\u9ad6\u95dc\u7bc0<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%E9%B4%BF%E5%BC%8F%EF%BC%9F\"><\/span><strong>\u8ab0\u9069\u5408\u7df4\u7fd2\u9d3f\u5f0f\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%9D%90%E9%AA%A8%E7%A5%9E%E7%B6%93%E7%96%BC%E7%97%9B%E7%9A%84%E4%BA%BA\"><\/span>1. \u5750\u9aa8\u795e\u7d93\u75bc\u75db\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\uff0c\u5e38\u5e38\u6703\u56e0\u751f\u6d3b\u7fd2\u6163\u800c\u5c0e\u81f4\u5750\u9aa8\u795e\u7d93\u75db\uff0c\u53ef\u4f34\u96a8\u8457\u9aa8\u76c6\u767c\u9ebb\u3001\u7121\u529b\u7b49\u75c7\u72c0\uff0c\u53ef\u4ee5\u900f\u904e\u9d3f\u5f0f\u4f86\u653e\u9b06\u8212\u5c55\u8170\u690e\u4ee5\u53ca\u68a8\u72c0\u808c\uff0c\u7de9\u89e3\u75bc\u75db\u75c7\u72c0\uff0c\u82e5\u5df2\u7d93\u5f88\u56b4\u91cd\u7684\u7df4\u7fd2\u8005\u5efa\u8b70\u5148\u5c31\u91ab\u8a62\u554f\u91ab\u5e2b\u5efa\u8b70\u5728\u7df4\u7fd2\u5594\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E9%81%8B%E5%8B%95%E5%BE%8C%E6%94%BE%E9%AC%86%E5%8B%95%E4%BD%9C\"><\/span>2. \u904b\u52d5\u5f8c\u653e\u9b06\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u9d3f\u5f0f\u7684\u52d5\u4f5c\u4e2d\u6703\u62c9\u4f38\u5230\u81c0\u5927\u808c\u3001\u9ac2\u8170\u808c \uff08\u817f\u5f8c\u808c\u8089\uff09\uff0c\u6709\u5728\u5065\u8eab\u7684\u7df4\u7fd2\u8005\u53ef\u4ee5\u5c07\u9d3f\u5f0f\u5b89\u6392\u65bc\u81c0\u817f\u8a13\u7df4\u5f8c\u7684\u653e\u9b06\u7df4\u7fd2\u4e2d\uff0c\u53e6\u5916\u559c\u6b61\u9577\u8dd1\u7684\u4eba\u4e5f\u53ef\u4ee5\u5728\u8dd1\u6b65\u5f8c\u5229\u7528\u9d3f\u5f0f\u4f86\u505a\u6df1\u5ea6\u62c9\u4f38\u3002\u8b93\u9d3f\u5f0f\u5e6b\u52a9\u9ad6\u90e8\u6253\u958b\u653e\u9b06\uff0c\u4e5f\u53ef\u4ee5\u5617\u8a66\u52a0\u5165\u540c\u6a23\u6709\u6548\u958b\u9ad6\u7684\u8725\u8734\u5f0f\u5230\u7df4\u7fd2\u4e2d\u3002<\/p><p>&gt;&gt;\u5ef6\u4f38\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/09\/16\/lizard-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u62ef\u6551\u8170\u9178\u9ad6\u7dca\u4e45\u5750\u65cf\uff1a\u300c\u8725\u8734\u5f0f\u300d\u5168\u65b9\u4f4d\u958b\u9ad6\uff0c\u61f6\u4eba\u5fc5\u5099\u81ea\u6211\u4fee\u5fa9\u8853\uff01<\/a><\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E9%95%B7%E6%99%82%E9%96%93%E4%B9%85%E5%9D%90%E7%9A%84%E4%BA%BA\"><\/span>3. \u9577\u6642\u9593\u4e45\u5750\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u7d93\u5e38<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/06\/18\/anterior-pelvic-tilt\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e45\u5750<\/a>\u7684\u4eba\u53ef\u6703\u767c\u73fe\u81ea\u5df1\u7684\u5927\u817f\u524d\u5074\u808c\u8089\u7dca\u7e43\u3001\u6216\u6709\u5047\u80ef\u9ad6\u7684\u75c7\u72c0\uff0c\u6709\u4e9b\u7fd2\u6163\u7ff9\u8173\u7684\u4eba\u6703\u767c\u73fe\u9aa8\u76c6\u9ad8\u4f4e\u4e0d\u4e00\uff0c\u5982\u679c\u4e0d\u627e\u56de\u8eab\u9ad4\u6b63\u4f4d\u7684\u8a71\u53ef\u80fd\u6703\u8b93\u810a\u690e\u7522\u751f\u6b6a\u659c\uff0c\u56e0\u6b64\u9664\u4e86\u5e73\u6642\u8981\u4fdd\u6301\u5750\u59ff\u7aef\u6b63\u5916\uff0c\u4e5f\u53ef\u4ee5\u591a\u7df4\u7fd2\u9d3f\u5f0f\u4f86\u6539\u5584\u4e45\u5750\u59ff\u52e2\u4e0d\u826f\u7684\u554f\u984c\u5594\uff01<\/p><p>&gt;&gt;\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2024\/07\/01\/learn-from-yin\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u70ba\u751f\u6d3b\u627e\u5230\u5598\u606f\u7a7a\u9593\uff1a\u5f9e\u638c\u63a7\u5230\u653e\u624b\uff0c4 \u500b\u7df4\u7fd2\u9670\u745c\u73c8\u5e36\u4f86\u7684\u610f\u5916\u9a5a\u559c<\/a><\/p><div class=\"hello-15-p\" id=\"hello-480192572\"><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%B4%BF%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><strong>\u9d3f\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_1_%E4%BD%8E%E5%BC%93%E7%AE%AD%E6%AD%A5%E9%96%8B%E5%A7%8B%EF%BC%8C%E8%AE%93%E8%87%80%E9%83%A8%E6%85%A2%E6%85%A2%E6%85%A2%E5%9D%90%E4%B8%8B%E3%80%82\"><\/span><strong>Step 1 <\/strong>\u4f4e\u5f13\u7bad\u6b65\u958b\u59cb\uff0c\u8b93\u81c0\u90e8\u6162\u6162\u6162\u5750\u4e0b\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\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-16873\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u7b2c\u4e00\u6b65\u5f9e\u53f3\u817f\u5728\u524d\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4f4e\u5f13\u7bad\u6b65<\/a>\u958b\u59cb\uff0c\u5148\u5c07\u53f3\u8173\u6301\u7e8c\u5f80\u5de6\u908a\u79fb\u52d5\uff0c\u8b93\u81c0\u90e8\u53ef\u4ee5\u6162\u6162\u5f80\u4e0b\u5750\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_2_%E9%AA%A8%E7%9B%86%E6%93%BA%E6%AD%A3%EF%BC%8C%E5%B7%A6%E5%A4%A7%E8%85%BF%E5%90%91%E5%85%A7%E6%97%8B%EF%BC%8C%E5%8F%B3%E8%85%BF%E6%94%BE%E4%B8%8B%E3%80%81%E5%8F%B3%E5%B0%8F%E8%85%BF%E8%88%87%E5%A2%8A%E5%AD%90%E5%B9%B3%E8%A1%8C%E3%80%82\"><\/span><strong>Step 2 <\/strong>\u9aa8\u76c6\u64fa\u6b63\uff0c\u5de6\u5927\u817f\u5411\u5167\u65cb\uff0c\u53f3\u817f\u653e\u4e0b\u3001\u53f3\u5c0f\u817f\u8207\u588a\u5b50\u5e73\u884c\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\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-1024x1024.jpg\" alt=\"\" class=\"wp-image-16874\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-2-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u63a5\u8457\u6aa2\u67e5\u9aa8\u76c6\u662f\u5426\u64fa\u6b63\u5f8c\uff0c\u5c07\u5de6\u5927\u817f\u5411\u5167\u65cb\uff0c\u53f3\u817f\u653e\u65bc\u745c\u73c8\u588a\u4e0a\uff0c\u8b93\u53f3\u5c0f\u817f\u8207\u588a\u5b50\u908a\u7de3\u5e73\u884c\u3002\u5982\u679c\u6c92\u6709\u8fa6\u6cd5\u8b93\u6709\u817f\u8207\u588a\u5b50\u908a\u7de3\u5e73\u884c\u7684\u8a71\uff0c\u53ef\u4ee5\u7a0d\u5fae\u5c07\u53f3\u5c0f\u817f\u5411\u5167\u6536\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3_%E5%B0%87%E5%B7%A6%E8%85%BF%E5%90%91%E5%BE%8C%E4%BC%B8%E7%9B%B4%EF%BC%8C%E8%AE%93%E8%BA%AB%E9%AB%94%E5%91%88%E4%B8%80%E6%A2%9D%E7%9B%B4%E7%B7%9A%E3%80%82\"><\/span><strong>Step 3 <\/strong>\u5c07\u5de6\u817f\u5411\u5f8c\u4f38\u76f4\uff0c\u8b93\u8eab\u9ad4\u5448\u4e00\u689d\u76f4\u7dda\u3002<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\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-1024x1024.jpg\" alt=\"\" class=\"wp-image-16876\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-3-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u63a5\u8457\u5c07\u5de6\u817f\u5411\u5f8c\u4f38\u76f4\uff0c\u8b93\u81c0\u90e8\u3001\u5927\u817f\u3001\u5c0f\u817f\u4ee5\u53ca\u8173\u8e1d\u8655\u6210\u4e00\u689d\u76f4\u7dda\uff0c\u5982\u679c\u5de6\u817f\u819d\u84cb\u75bc\u75db\u53ef\u4ee5\u5c07\u6bdb\u5dfe\u653e\u5728\u819d\u84cb\u4e0b\u65b9\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_4_%E6%8A%8A%E4%B8%8A%E5%8D%8A%E8%BA%AB%E5%90%91%E4%B8%8A%E6%8C%BA%E7%9B%B4%EF%BC%8C%E5%91%88%E7%8F%BE%E4%B8%80%E5%80%8B%E5%BE%8C%E5%BD%8E%E5%8B%95%E4%BD%9C%EF%BC%8C%E5%AE%8C%E6%88%90%E9%B4%BF%E5%BC%8F%E3%80%82\"><\/span><strong>Step 4 <\/strong>\u628a\u4e0a\u534a\u8eab\u5411\u4e0a\u633a\u76f4\uff0c\u5448\u73fe\u4e00\u500b\u5f8c\u5f4e\u52d5\u4f5c\uff0c\u5b8c\u6210\u9d3f\u5f0f\u3002<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\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-1024x1024.jpg\" alt=\"\" class=\"wp-image-16877\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-4-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u628a\u4e0a\u534a\u8eab\u5411\u4e0a\u633a\u76f4\uff0c\u624b\u53ef\u4ee5\u8f15\u58d3\u65bc\u53f3\u8173\u8655\u4f86\u7a69\u5b9a\u817f\u90e8\u4f4d\u7f6e\u3002\u6700\u5f8c\u5448\u73fe\u4e00\u500b<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/10\/01\/yoga-backband\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5f8c\u5f4e<\/a>\u52d5\u4f5c\uff0c\u5b8c\u6210\u9d3f\u5f0f\u3002\u5b8c\u6210\u5f8c\u505c\u7559 5 \u500b\u547c\u5438\uff0c\u7136\u5f8c\u518d\u63db\u908a\u7df4\u7fd2\u3002<\/p><div class=\"hello-content-4\" id=\"hello-2209000823\"><a href=\"https:\/\/oneyogaonline.com\/personality-test-ryt200\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-14 at 16.02.00\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9D%A1%E9%B4%BF%E5%BC%8F%EF%BC%88Sleeping_Pigeon_Pose%EF%BC%89\"><\/span>\u7761\u9d3f\u5f0f\uff08Sleeping Pigeon Pose\uff09<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\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-1024x1024.jpg\" alt=\"\" class=\"wp-image-16878\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-6-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u4f60\u4e5f\u53ef\u4ee5\u9078\u64c7\u5c07\u8eab\u9ad4\u5411\u524d\u5f4e\u7684\u7761\u9d3f\u5f0f\uff08Sleeping Pigeon Pose\uff09\uff0c\u624b\u81c2\u5411\u524d\u4f38\u5c55\uff0c\u9019\u500b\u65b9\u5411\u6709\u52a9\u65bc\u4f38\u5c55\u81c0\u90e8\u808c\u8089\u3002\u4e00\u6a23\u505c\u7559 5 \u500b\u547c\u5438\uff0c\u7136\u5f8c\u518d\u63db\u908a\u7df4\u7fd2\u3002<\/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%E7%91%9C%E7%8F%88%E7%A3%9A%E8%BC%94%E5%8A%A9\"><\/span>\u521d\u5b78\u8005\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\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-1024x1024.jpg\" alt=\"\" class=\"wp-image-16879\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-5-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u6c92\u6709\u8fa6\u6cd5\u8b93\u81c0\u90e8\u5b8c\u5168\u5750\u5728\u745c\u73c8\u588a\uff0c\u53ef\u4ee5\u5728\u81c0\u90e8\u4e0b\u65b9\u653e\u4e00\u500b\u745c\u73c8\u78da\u3002<\/p><p>\u88dc\u5145\uff1a\u5982\u679c\u662f\u53f3\u8173\u5728\u524d\u7684\u9d3f\u5f0f\uff0c\u745c\u73c8\u78da\u53ef\u4ee5\u588a\u5728\u53f3\u908a\u81c0\u90e8\u4e0b\u65b9\u3002<\/p><p>&gt;&gt;\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2024\/12\/30\/pigeon-pose-qa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u70ba\u4ec0\u9ebc\u9d3f\u5f0f\u5750\u4e0d\u4e0b\u53bb\uff1f\u60f3\u64c1\u6709\u9748\u6d3b\u9ad6\u95dc\u7bc0\uff0c\u4f60\u9996\u5148\u9700\u8981\u4e86\u89e3\u5982\u4f55\u8abf\u6574\u4f60\u7684\u9d3f\u5f0f<\/a><\/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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-16881\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-7-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u662f\u5728<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/19\/yin-yoga-beginner\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9670\u745c\u73c8<\/a>\u7684\u7df4\u7fd2\u7684\u8a71\uff0c\u53ef\u4ee5\u5728\u653e\u4e00\u500b\u745c\u73c8\u6795\u5728\u8eab\u9ad4\u4e0b\u65b9\uff0c\u8b93\u4e0a\u534a\u8eab\u9760\u5728\u745c\u73c8\u6795\u4e0a\u653e\u9b06\uff0c\u62c9\u9577\u505c\u7559\u6642\u9593\u81f3 3-5 \u5206\u9418\u3002<\/p><p>&gt;&gt;\u5ef6\u4f38\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/05\/02\/yin-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9670\u745c\u73c8\u662f\u4ec0\u9ebc\uff1f\u6700\u5168\u9670\u745c\u73c8\u4ecb\u7d39\uff5c\u58d3\u529b\u5927\u3001\u5931\u7720\u56f0\u64fe\u9996\u9078\u9670\u745c\u73c8<\/a><\/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%E7%BE%8E%E4%BA%BA%E9%AD%9A%E5%BC%8F\"><\/span>\u9032\u968e\u7df4\u7fd2\uff1a\u7f8e\u4eba\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\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-1024x1024.jpg\" alt=\"\" class=\"wp-image-16882\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/12\/\u9d3f\u5f0f\u5b8c\u7a3f-8-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u9d3f\u5f0f\u200b\u200b\uff08\u82f1\u6587\uff1aPigeon Pose\uff0c\u68b5\u6587\uff1aKapotasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5f9e\u9d3f\u5f0f\u958b\u59cb\uff0c\u5f4e\u66f2\u5f8c\u817f\u819d\u84cb\uff0c\u628a\u8173\u638c\u5361\u5728\u8207\u5f8c\u817f\u540c\u5074\u7684\u624b\u8098\u8655\uff0c\u63a5\u8457\u5c07\u524d\u9762\u7684\u624b\u81c2\u62ac\u9ad8\u3001\u5f4e\u66f2\u624b\u8098\uff0c\u5c07\u96d9\u624b\u624b\u6307\u4e92\u6263\uff0c\u5b8c\u6210\u7f8e\u4eba\u9b5a\u5f0f\u3002<\/p><p>\u4ee5\u4e0a\u5c31\u662f\u95dc\u65bc\u300c\u9d3f\u5f0f\u300d\u8207\u5728\u505a\u9d3f\u5f0f\u6642\u4e00\u4e9b\u5c0f\u6280\u5de7\uff0c\u5982\u679c\u4f60\u559c\u6b61\u6211\u5011\u7684\u745c\u73c8\u9ad4\u5f0f\u5206\u4eab\uff0c\u4e26\u4e14\u60f3\u7372\u5f97\u66f4\u591a\u6700\u65b0\u745c\u73c8\u751f\u6d3b\u76f8\u95dc\u8cc7\u8a0a\uff0c\u6b61\u8fce\u5f9e\u4e0b\u65b9\u9023\u7d50\u4e86\u89e3\u66f4\u591a\uff1a<\/p><div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p> IG \u770b\u66f4\u591a\u745c\u73c8\u61f6\u4eba\u5305 &gt;&gt; <a href=\"http:\/\/helloyogis.media\/3l2mzk\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/3l2mzk<\/a><\/p><p> FB \u770b\u66f4\u591a\u745c\u73c8\u8cc7\u8a0a &gt;&gt; <a href=\"http:\/\/helloyogis.media\/3q67a9\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/3q67a9<\/a><\/p><p> YT \u770b\u66f4\u591a\u745c\u73c8\u76f8\u95dc\u5f71\u7247 &gt;&gt; <a href=\"http:\/\/helloyogis.media\/42qjse\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/42qjse<\/a><\/p><p>\u52a0\u5165 LINE \u793e\u7fa4\u8207\u6211\u5011\u4e92\u52d5 &gt;&gt; <a href=\"http:\/\/helloyogis.media\/4qexw6\" target=\"_blank\" rel=\"noopener\"><a href=\"http:\/\/yogihk.com\/4kz5d7\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/4qexw6<\/a><\/a><\/p><p> YOGIS MOVE \u9ad4\u9a57\u66f4\u591a\u7dda\u4e0a\u745c\u73c8\u8ab2\u7a0b &gt;&gt; <a href=\"https:\/\/yogismove.com\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/yogismove.com <\/a><\/p><div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><hr class=\"wp-block-separator\" \/><div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/11\/15\/bridge-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u8d85\u8a73\u7d30\u300c\u6a4b\u5f0f\u300d\u6559\u5b78\u5927\u516c\u958b\uff01\u7df4\u5c0d\u6a4b\u5f0f\u8b93\u4f60\u4e00\u62db\u64c1\u6709\u5b8c\u7f8e\u7ff9\u81c0<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/04\/23\/hip-emotion\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9ad6\u95dc\u7bc0\u7dca\u7e43\u662f\u8eab\u9ad4\u7684\u8b66\u8a0a\uff1a\u300c\u9ad6\u7dca\u4eba\u300d\u600e\u9ebc\u4e86\uff1f\u4f60\u7684\u58d3\u529b\u8207\u8ca0\u9762\u60c5\u7dd2\u7121\u8655\u5ba3\u6d29<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u9d3f\u5f0f\u70ba\u745c\u73c8\u7d93\u5178\u958b\u9ad6\u9ad4\u5f0f\uff0c\u5e38\u6703\u518d\u958b\u9ad6\u745c\u73c8\u8ab2\u4e0a\u5b78\u7fd2\u5230\uff0c\u4f46\u5728\u505a\u745c\u73c8\u9d3f\u5f0fPigeon Pose 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