{"id":17394,"date":"2023-01-27T05:42:07","date_gmt":"2023-01-27T05:42:07","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=17394"},"modified":"2023-02-14T15:11:14","modified_gmt":"2023-02-14T15:11:14","slug":"plank-pose","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/","title":{"rendered":"\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u300c\u5e73\u677f\u5f0f\u300d\u4f60\u80fd\u6490\u591a\u4e45\uff1f\u7c21\u55ae\u9ad8\u6548\u7684\u6838\u5fc3\u8a13\u7df4\uff0c\u745c\u73c8\u5e73\u677f\u652f\u6490\u5e6b\u4f60\u5168\u8eab\u71c3\u8102\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-555273763\"><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>\u5e73\u677f\u5f0f\uff08\u82f1\u6587\uff1aPlank Pose\uff0c\u68b5\u6587\uff1aPhalakasana\uff09\uff0c\u4e5f\u53ef\u6210\u70ba\u5e73\u677f\u652f\u6490\u3001\u9ad8\u5e73\u677f\u5f0f\u3002\u5e73\u677f\u5f0f\u662f\u4e00\u500b\u65e5\u5e38\u7528\u4f86\u935b\u7149\u808c\u8089\u529b\u91cf\u3001\u6253\u597d\u529b\u91cf\u57fa\u790e\u7684\u91cd\u8981\u745c\u73c8\u9ad4\u5f0f\uff0c\u9019\u500b\u9ad4\u5f0f\u53ef\u4ee5\u5e6b\u52a9\u6211\u5011<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u71c3\u71d2\u8102\u80aa<\/a>\u3001\u935b\u934a\u808c\u8089\u3002\u800c\u5728\u8a31\u591a\u745c\u73c8\u5e8f\u5217\u4e2d\u7684\u9ad4\u5f0f\u904e\u6e21\u4e0a\u4e5f\u6703\u904b\u7528\u5230\u5e73\u677f\u5f0f\u4f86\u505a\u4e32\u9023\uff0c\u56e0\u6b64\u4e0d\u8ad6\u662f\u5c0d\u65bc\u521d\u5b78\u8005\u6216\u662f\u9032\u968e\u7df4\u7fd2\u8005\u90fd\u76f8\u7576\u91cd\u8981\u3002\u4eca\u5929\u5c31\u8b93\u6211\u5011\u4e00\u8d77\u4f86\u5b78\u7fd2\u4f86\u5982\u4f55\u6b63\u78ba\u6709\u6548\u7387\u7684\u505a\u5e73\u677f\u5f0f\u5427\uff01&nbsp;<\/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-69d075af94669\" 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: 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href=\"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/#1_%E6%83%B3%E9%8D%8A%E7%BF%92%E6%A0%B8%E5%BF%83%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\">1. \u60f3\u934a\u7fd2\u6838\u5fc3\u808c\u8089\u7684\u4eba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/#2_%E6%83%B3%E8%A8%93%E7%B7%B4%E8%82%8C%E8%80%90%E5%8A%9B%E7%9A%84%E4%BA%BA\">2. \u60f3\u8a13\u7df4\u808c\u8010\u529b\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\/2023\/01\/27\/plank-pose\/#3_%E6%9C%89%E8%85%B0%E7%97%A0%E8%83%8C%E7%97%9B%E7%9A%84%E4%BA%BA\">3. \u6709\u8170\u75e0\u80cc\u75db\u7684\u4eba<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/#%E5%B9%B3%E6%9D%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\">\u5e73\u677f\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-11\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/#Step_1_2%EF%BC%9A_%E5%BE%9E%E4%B8%8B%E7%8A%AC%E5%BC%8F%E9%96%8B%E5%A7%8B%EF%BC%8C%E8%BA%AB%E9%AB%94%E5%BE%80%E5%89%8D%E7%A7%BB%E5%8B%95%E3%80%82\">Step 1 &amp; 2\uff1a \u5f9e\u4e0b\u72ac\u5f0f\u958b\u59cb\uff0c\u8eab\u9ad4\u5f80\u524d\u79fb\u52d5\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\/2023\/01\/27\/plank-pose\/#Step_3_4%EF%BC%9A_%E9%9B%99%E8%85%B3%E5%BE%80%E5%BE%8C%E9%80%80%E4%B8%80%E5%B0%8F%E6%AD%A5%EF%BC%8C%E4%BF%9D%E6%8C%81%E6%A0%B8%E5%BF%83%E7%94%A8%E5%8A%9B%EF%BC%8C%E5%AE%8C%E6%88%90%E5%B9%B3%E6%9D%BF%E5%BC%8F%E3%80%82\">Step 3 &amp; 4\uff1a \u96d9\u8173\u5f80\u5f8c\u9000\u4e00\u5c0f\u6b65\uff0c\u4fdd\u6301\u6838\u5fc3\u7528\u529b\uff0c\u5b8c\u6210\u5e73\u677f\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-13\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/#%E5%B9%B3%E6%9D%BF%E5%BC%8F%E8%AE%8A%E5%8C%96%EF%BC%9A%E8%82%98%E6%92%90%E5%B9%B3%E6%9D%BF%E5%BC%8F\">\u5e73\u677f\u5f0f\u8b8a\u5316\uff1a\u8098\u6490\u5e73\u677f\u5f0f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/#%E9%81%A9%E5%90%88%E6%89%8B%E8%85%95%E4%B8%8D%E9%81%A9%E7%9A%84%E4%BA%BA\">\u9069\u5408\u624b\u8155\u4e0d\u9069\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-15\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/#%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E4%B8%89%E8%85%B3%E5%B9%B3%E6%9D%BF\">\u9032\u968e\u7df4\u7fd2\uff1a\u4e09\u8173\u5e73\u677f<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E5%B9%B3%E6%9D%BF%E5%BC%8F%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>\u7df4\u7fd2\u5e73\u677f\u5f0f\u597d\u8655\u6709\u54ea\u4e9b\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-1024x1024.jpg\" alt=\"\" class=\"wp-image-17407\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5c01\u9762-100x100.jpg 100w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u5e73\u677f\u5f0f\uff08\u82f1\u6587\uff1aPlank Pose\uff0c\u68b5\u6587\uff1aPhalakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E8%A8%93%E7%B7%B4%E5%88%B0%E5%85%A8%E8%BA%AB%E7%9A%84%E8%82%8C%E8%82%89\"><\/span>&#8211; \u8a13\u7df4\u5230\u5168\u8eab\u7684\u808c\u8089&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E7%87%83%E7%87%92%E8%84%82%E8%82%AA\"><\/span>&#8211; \u71c3\u71d2\u8102\u80aa&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E7%B7%B4%E7%BF%92%E6%A0%B8%E5%BF%83%E8%82%8C%E8%82%89\"><\/span>&#8211; \u7df4\u7fd2\u6838\u5fc3\u808c\u8089<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%B0%E8%83%8C%E7%97%9B\"><\/span>&#8211; \u6539\u5584\u8170\u80cc\u75db<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%E5%B9%B3%E6%9D%BF%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u5e73\u677f\u5f0f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%83%B3%E9%8D%8A%E7%BF%92%E6%A0%B8%E5%BF%83%E8%82%8C%E8%82%89%E7%9A%84%E4%BA%BA\"><\/span>1. \u60f3\u934a\u7fd2\u6838\u5fc3\u808c\u8089\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u505a\u5e73\u677f\u5f0f\u6642\u9700\u8981\u8b93\u8eab\u9ad4\u4fdd\u6301\u5728\u4e00\u689d\u76f4\u7dda\u4e0a\uff0c\u6b64\u6642\u9700\u8981\u7528\u5230\u6838\u5fc3\u6536\u7dca\u7684\u529b\u91cf\u4f86\u7dad\u6301\u3002\u5c0d\u65bc\u521d\u5b78\u8005\u6216\u6838\u5fc3\u808c\u8089\u7f3a\u4e4f\u935b\u934a\u7684\u4eba\u4f86\u8aaa\uff0c\u53ef\u80fd\u6703\u56e0\u6838\u5fc3\u7121\u529b\u800c\u9020\u6210\u584c\u8170\uff0c\u4f46\u4e0d\u8981\u56e0\u6b64\u800c\u653e\u68c4\uff0c\u6bcf\u65e5\u7d66\u81ea\u5df1\u4e00\u500b\u5c0f\u76ee\u6a19\uff0c\u5faa\u5e8f\u6f38\u9032\u5728\u5e73\u677f\u5f0f\u7684\u4f4d\u7f6e<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/03\/abs-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u935b\u934a\u6838\u5fc3\u808c\u7fa4<\/a>\uff0c\u5c0d\u5f80\u5f8c\u7684\u9032\u968e\u745c\u73c8\u9ad4\u5f0f\u7df4\u7fd2\u6703\u6709\u5e6b\u52a9\u5594\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%83%B3%E8%A8%93%E7%B7%B4%E8%82%8C%E8%80%90%E5%8A%9B%E7%9A%84%E4%BA%BA\"><\/span>2. \u60f3\u8a13\u7df4\u808c\u8010\u529b\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5e73\u677f\u5f0f\u662f\u745c\u73c8\u4e2d\u57fa\u790e\u53c8\u7d93\u5178\u7684\u9ad4\u5f0f\uff0c\u4e0a\u8ff0\u63d0\u5230\u5e73\u677f\u5f0f\u53ef\u4ee5\u935b\u934a\u6838\u5fc3\u808c\u8089\uff0c\u9664\u6b64\u4e4b\u5916\uff0c\u60f3\u505a\u597d\u5e73\u677f\u5f0f\u4e5f\u9700\u8981\u555f\u52d5\u8eab\u9ad4\u4e0a\u5176\u4ed6\u808c\u7fa4\u4f86\u5e6b\u52a9\u7a69\u5b9a\u3002\u7576\u4f60\u5728\u505a\u4e00\u4e9b\u96e3\u5ea6\u8f03\u9ad8\u7684\u9ad4\u5f0f\u6642\uff0c\u7d93\u5e38\u6703\u56e0\u70ba\u808c\u8010\u529b\u4e0d\u8db3\u800c\u5c0e\u81f4\u8eab\u9ad4\u6416\u6643\u3001\u4e0d\u7a69\uff0c\u9019\u6642\u4ee5\u5e73\u677f\u5f0f\u935b\u7df4\u808c\u8010\u529b\u6703\u662f\u4e00\u500b\u7c21\u55ae\u7684\u597d\u9078\u64c7\u3002\u9577\u671f\u7df4\u7fd2\u5e73\u677f\u5f0f\u5f0f\u53ef\u4ee5\u5e6b\u52a9\u4f60\u589e\u5f37\u8eab\u9ad4\u7684\u808c\u8010\u529b\uff0c\u540c\u6642\u8b93\u4f60\u64c1\u6709\u6d41\u66a2\u3001\u7dca\u7dfb\u7684\u808c\u8089\u7dda\u689d\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%9C%89%E8%85%B0%E7%97%A0%E8%83%8C%E7%97%9B%E7%9A%84%E4%BA%BA\"><\/span>3. \u6709\u8170\u75e0\u80cc\u75db\u7684\u4eba<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5e38\u6703<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/27\/back-pain\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8170\u9178\u80cc\u75db<\/a>\u7684\u4eba\u53ef\u80fd\u662f\u56e0\u70ba\u9577\u671f\u59ff\u52e2\u4e0d\u826f\u3001\u8eab\u9ad4\u7f3a\u4e4f\u808c\u8089\u652f\u6490\u7b49\u56e0\u7d20\u9020\u6210\u7684\uff0c\u56e0\u6b64\u900f\u904e\u5f37\u5316\u5168\u8eab\u808c\u8089\u6709\u52a9\u65bc\u7de9\u89e3\u8170\u9178\u80cc\u75db\u7684\u75c7\u72c0\u3002\u56e0\u6b64\u5728\u505a\u5e73\u677f\u5f0f\u6642\u4f60\u53ef\u4ee5\u591a\u6ce8\u610f\u8eab\u9ad4\u7684\u4f4d\u7f6e\u662f\u5426\u6b63\u78ba\uff0c\u5728\u935b\u934a\u808c\u8089\u7684\u540c\u6642\u8b93\u8eab\u9ad4\u56de\u5230\u6b63\u4f4d\uff0c\u9060\u96e2\u8170\u9178\u80cc\u75db\u3002\u53e6\u5916\u5982\u679c\u4f60\u6709\u8170\u9178\u80cc\u75db\u7684\u56f0\u64fe\u4e5f\u6b61\u8fce\u514d\u8cbb\u9ad4\u9a57\u4e0b\u65b9\u9023\u7d50\u7684 Yogis Move \u7dda\u4e0a\u745c\u73c8\u8ab2\u7a0b\u5594\uff01<\/p><p>&gt;&gt;\u66f4\u591a\u8ab2\u7a0b\u8cc7\u8a0a\uff1a<a href=\"https:\/\/yogismove.com\/courses\/backache-yoga-free\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u5be6\u7528\u751f\u6d3b\u745c\u73c8\u3011\u5f9e\u65e5\u5e38\u89ba\u5bdf\uff0c\u8b93\u745c\u73c8\u89e3\u6551\u4f60\u7684\u8170\u75e0\u80cc\u75db<\/a><\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B9%B3%E6%9D%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>\u5e73\u677f\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_%E5%BE%9E%E4%B8%8B%E7%8A%AC%E5%BC%8F%E9%96%8B%E5%A7%8B%EF%BC%8C%E8%BA%AB%E9%AB%94%E5%BE%80%E5%89%8D%E7%A7%BB%E5%8B%95%E3%80%82\"><\/span>Step 1 &amp; 2\uff1a \u5f9e\u4e0b\u72ac\u5f0f\u958b\u59cb\uff0c\u8eab\u9ad4\u5f80\u524d\u79fb\u52d5\u3002<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/1-1024x576.jpeg\" alt=\"\" class=\"wp-image-17395\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/1-1024x576.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/1-300x169.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/1-768x432.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/1-1536x864.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/1-600x338.jpeg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/1.jpeg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u5e73\u677f\u5f0f\uff08\u82f1\u6587\uff1aPlank Pose\uff0c\u68b5\u6587\uff1aPhalakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u9996\u5148\u5f9e<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u958b\u59cb\uff0c \u96d9\u624b\u5f35\u958b\u8207\u80a9\u8180\u540c\u5bec\uff0c\u6e96\u5099\u597d\u5f8c\uff0c\u8b93\u8eab\u9ad4\u6162\u6162\u5f80\u524d\u79fb\u52d5\uff0c\u5411\u524d\u79fb\u52d5\u8eab\u9ad4\u81f3\u624b\u8155\u5728\u80a9\u8180\u6b63\u4e0b\u65b9\u5373\u53ef\uff0c\u5728\u9019\u500b\u4f4d\u7f6e\u4fdd\u6301\u5e73\u8861\u3001\u7a69\u5b9a\u3002<\/p><div class=\"hello-15-p\" id=\"hello-4032504653\"><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><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3_4%EF%BC%9A_%E9%9B%99%E8%85%B3%E5%BE%80%E5%BE%8C%E9%80%80%E4%B8%80%E5%B0%8F%E6%AD%A5%EF%BC%8C%E4%BF%9D%E6%8C%81%E6%A0%B8%E5%BF%83%E7%94%A8%E5%8A%9B%EF%BC%8C%E5%AE%8C%E6%88%90%E5%B9%B3%E6%9D%BF%E5%BC%8F%E3%80%82\"><\/span>Step 3 &amp; 4\uff1a \u96d9\u8173\u5f80\u5f8c\u9000\u4e00\u5c0f\u6b65\uff0c\u4fdd\u6301\u6838\u5fc3\u7528\u529b\uff0c\u5b8c\u6210\u5e73\u677f\u5f0f\u3002<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/2-1024x576.jpeg\" alt=\"\" class=\"wp-image-17396\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/2-1024x576.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/2-300x169.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/2-768x432.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/2-1536x864.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/2-600x338.jpeg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/2.jpeg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u5e73\u677f\u5f0f\uff08\u82f1\u6587\uff1aPlank Pose\uff0c\u68b5\u6587\uff1aPhalakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u63a5\u8457\u96d9\u8173\u5f80\u5f8c\u9000\u4e00\u5c0f\u6b65\uff0c\u8b93\u8173\u8ddf\u5728\u8173\u8dbe\u4e0a\u65b9\uff1b\u540c\u6642\u4fdd\u6301\u8179\u90e8\u5167\u6536\uff0c\u6838\u5fc3\u808c\u8089\u6301\u7e8c\u7528\u529b\u3002\u6700\u5f8c\u96d9\u624b\u7528\u529b\u63a8\u5730\uff0c\u8b93\u9aa8\u76c6\u4fdd\u6301\u5728\u6b63\u4f4d\uff0c\u5fae\u6536\u4e0b\u5df4\u8b93\u9838\u690e\u8207\u8eab\u9ad4\u6210\u4e00\u76f4\u7dda\uff0c\u505c\u75595\u500b\u547c\u5438\u6216\u4efb\u4f55\u60f3\u505c\u7559\u7684\u6642\u9593\u9577\u5ea6\uff0c\u5b8c\u6210\u5e73\u677f\u5f0f\u3002<\/p><p>Tips\uff1a\u53ef\u4ee5\u5c07\u80cc\u90e8\u7a0d\u5fae\u62f1\u8d77\uff0c\u611f\u53d7\u81c0\u90e8\u593e\u7dca\u7684\u529b\u91cf\u3002\u81c0\u90e8\u4e0d\u8981\u62ac\u592a\u9ad8\uff0c\u4e5f\u4e0d\u584c\u8170\u7ff9\u81c0\uff0c\u4fdd\u6301\u9806\u66a2\u7684\u547c\u5438\u5373\u53ef\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B9%B3%E6%9D%BF%E5%BC%8F%E8%AE%8A%E5%8C%96%EF%BC%9A%E8%82%98%E6%92%90%E5%B9%B3%E6%9D%BF%E5%BC%8F\"><\/span>\u5e73\u677f\u5f0f\u8b8a\u5316\uff1a\u8098\u6490\u5e73\u677f\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%81%A9%E5%90%88%E6%89%8B%E8%85%95%E4%B8%8D%E9%81%A9%E7%9A%84%E4%BA%BA\"><\/span>\u9069\u5408\u624b\u8155\u4e0d\u9069\u7684\u4eba<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\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-1024x1024.jpg\" alt=\"\" class=\"wp-image-17397\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-05-100x100.jpg 100w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u5e73\u677f\u5f0f\uff08\u82f1\u6587\uff1aPlank Pose\uff0c\u68b5\u6587\uff1aPhalakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u5728\u5e73\u677f\u5f0f\u7684\u4f4d\u7f6e\u611f\u5230\u624b\u8155\u4e0d\u9069\u53ef\u4ee5\u6539\u505a\u8098\u6490\u5e73\u677f\u5f0f\u3002\u4e00\u6a23\u7531\u5e73\u677f\u958b\u59cb\uff0c\u4f9d\u5e8f\u628a\u96d9\u624b\u5c0f\u624b\u81c2\u653e\u5230\u745c\u73c8\u588a\u4e0a\uff0c\u5b8c\u6210\u8098\u6490\u5e73\u677f\u5f0f\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%E4%B8%89%E8%85%B3%E5%B9%B3%E6%9D%BF\"><\/span>\u9032\u968e\u7df4\u7fd2\uff1a\u4e09\u8173\u5e73\u677f<span class=\"ez-toc-section-end\"><\/span><\/h2><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\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-06-1024x1024.jpg\" alt=\"\" class=\"wp-image-17398\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-06-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-06-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/\u5e73\u677f\u5f0f\u5b8c\u7a3f-06-150x150.jpg 150w, 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\/><figcaption>\u5e73\u677f\u5f0f\uff08\u82f1\u6587\uff1aPlank Pose\uff0c\u68b5\u6587\uff1aPhalakasana\uff09\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u89ba\u5f97\u5e73\u677f\u5f0f\u5c0d\u4f60\u4f86\u8aaa\u5341\u5206\u5bb9\u6613\u7684\u8a71\uff0c\u53ef\u4ee5\u8a66\u8a66\u4e09\u8173\u5e73\u677f\uff0c\u4e09\u8173\u5e73\u677f\u5c0d\u65bc\u6838\u5fc3\u808c\u7fa4\u7684\u935b\u934a\u66f4\u5f37\u6548\u3001\u96e3\u5ea6\u66f4\u9ad8\uff01\u4e00\u6a23\u5f9e\u5e73\u677f\u958b\u59cb\uff0c\u628a\u53f3\u817f\u62ac\u9ad8\u81f3\u8207\u5730\u9762\u5e73\u884c\uff0c\u505c\u7559 5 \u500b\u547c\u5438\uff0c\u7136\u5f8c\u63db\u908a\u7df4\u7fd2\u3002<\/p><div class=\"hello-content-4\" id=\"hello-3106411166\"><a href=\"https:\/\/82df2b4a.sibforms.com\/serve\/MUIFAOJ8ldx4mBJsid02Z9srcdCP-EbhSYtElydclF2Lyb7NdVbERB0d4NmuYu_eawDPR01xvGGPStiRzJHyX83Yjd_CFI73AJ1kS7hK-Dzjyz0kUtJ8BLbkNnep5aTDAkVkWYp6pWVZr2X_LXL9i9mAOMQShp_GN1PGto9PVgAFWyBApeAOkW3NiNIzb1uPmyDbbXGjRgBnHAmJ\" 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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:\/\/yogihk.com\/4kz5d7\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/4qexw6<\/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=\"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\/2023\/01\/07\/supported-headstand\/\" target=\"_blank\" rel=\"noreferrer 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