{"id":17457,"date":"2023-02-02T03:15:52","date_gmt":"2023-02-02T03:15:52","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=17457"},"modified":"2023-02-02T03:19:43","modified_gmt":"2023-02-02T03:19:43","slug":"hip-open-practise","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2023\/02\/02\/hip-open-practise\/","title":{"rendered":"\u958b\u9ad6\u5c41\u80a1\u6703\u8b8a\u5bec\u55ce\uff1f\u7df4\u7fd2\u958b\u9ad6\u745c\u73c8\u524d\u4f60\u9700\u8981\u77e5\u9053\u7684 3 \u4ef6\u4e8b\uff01\u5167\u9644 3 \u500b\u958b\u9ad6\u52d5\u4f5c"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-4266945419\"><a href=\"https:\/\/oneyogaonline.com\/courses\/arm-balance-free\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-03-18 at 10.43.56\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg\" alt=\"\"  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\/><\/a><\/div><p>\u958b\u9ad6\u745c\u73c8\u7b97\u662f\u5e38\u898b\u7684\u745c\u73c8\u7df4\u7fd2\u4e3b\u984c\uff0c\u7e3d\u662f\u807d\u5230\u745c\u73c8\u8001\u5e2b\u8aaa\u958b\u9ad6\u5f88\u91cd\u8981\uff0c\u7df4\u7fd2\u958b\u9ad6\u597d\u8655\u591a\u591a\uff0c\u4f46\u7a76\u7adf\u7df4\u7fd2\u745c\u73c8\u958b\u9ad6\u53ef\u4ee5\u5e36\u7d66\u6211\u5011\u4ec0\u9ebc\u5e6b\u52a9\u5462\uff1f\u958b\u9ad6\u5230\u5e95\u6709\u4ec0\u9ebc\u6548\u679c\uff1f\u958b\u9ad6\u6703\u8b93\u5c41\u80a1\u8b8a\u5927\u8b8a\u5bec\u55ce\uff1f\u61c9\u8a72\u5982\u4f55\u6b63\u78ba\u958b\u9ad6\u5462\uff1f\u4ee5\u4e0a\u9019\u4e9b\u554f\u984c\u662f\u4e0d\u662f\u5728\u7df4\u7fd2\u958b\u9ad6\u745c\u73c8\u6642\u5167\u5fc3\u6240\u9583\u904e\u7684\u5ff5\u982d\u5462\uff1f\u4eca\u5929\u5c31\u5e36\u5927\u5bb6\u4e00\u6b65\u6b65\u4e86\u89e3\u958b\u9ad6\u5c0d\u8eab\u9ad4\u7684\u597d\u8655\u4ee5\u53ca\u5728\u7df4\u7fd2\u958b\u9ad6\u524d\u4f60\u6240\u9700\u8981\u77e5\u9053\u7684 3 \u500b\u6ce8\u610f\u4e8b\u9805\u3002<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d042f5c6b42\" 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 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\u4fdd\u6301\u9aa8\u76c6\u6b63\u4f4d<\/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\/2023\/02\/02\/hip-open-practise\/#2_%E9%96%89%E9%AB%96%E7%9A%84%E7%B7%B4%E7%BF%92\">2. \u9589\u9ad6\u7684\u7df4\u7fd2<\/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\/2023\/02\/02\/hip-open-practise\/#3_%E5%AD%B8%E6%9C%83%E6%AD%A3%E7%A2%BA%E7%99%BC%E5%8A%9B\">3. \u5b78\u6703\u6b63\u78ba\u767c\u529b<\/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\/2023\/02\/02\/hip-open-practise\/#3_%E5%80%8B%E9%96%8B%E9%AB%96%E7%91%9C%E7%8F%88%E5%8B%95%E4%BD%9C\">3 \u500b\u958b\u9ad6\u745c\u73c8\u52d5\u4f5c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" 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ez-toc-heading-10\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/02\/02\/hip-open-practise\/#%E8%9C%A5%E8%9D%AA%E5%BC%8F\">\u8725\u876a\u5f0f<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/02\/02\/hip-open-practise\/#%E8%9C%A5%E8%9D%AA%E5%BC%8F%E6%AD%A5%E9%A9%9F%EF%BC%9A\">\u8725\u876a\u5f0f\u6b65\u9a5f\uff1a<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%80%8B%E7%B7%B4%E7%BF%92%E7%91%9C%E7%8F%88%E9%96%8B%E9%AB%96%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span>3 \u500b\u7df4\u7fd2\u745c\u73c8\u958b\u9ad6\u6ce8\u610f\u4e8b\u9805<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\/2023\/01\/image3-2.jpg\" alt=\"\" class=\"wp-image-17459\" width=\"944\" height=\"708\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image3-2.jpg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image3-2-300x225.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image3-2-768x576.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image3-2-600x450.jpg 600w\" sizes=\"(max-width: 944px) 100vw, 944px\" \/><figcaption>Photo credit by <a href=\"https:\/\/elements.envato.com\/young-blonde-woman-in-sportswear-doing-yoga-asanas-2F6PWCL\" target=\"_blank\" rel=\"noreferrer noopener\">arthurhidden&nbsp;<\/a><\/figcaption><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%BF%9D%E6%8C%81%E9%AA%A8%E7%9B%86%E6%AD%A3%E4%BD%8D\"><\/span>1. \u4fdd\u6301\u9aa8\u76c6\u6b63\u4f4d<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u745c\u73c8\u9ad4\u4f4d\u6cd5\u7df4\u7fd2\u4e2d\uff0c\u6709\u5f88\u591a\u958b\u9ad6\u7684\u9ad4\u5f0f\uff0c\u9d3f\u5f0f\u3001<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9752\u86d9\u8db4<\/a>\u3001\u8774\u8776\u5f0f\u3001\u8725\u8734\u5f0f\u7b49\u7b49\uff0c\u5728\u6240\u6709\u7684\u7df4\u7fd2\u90fd\u8981\u6ce8\u610f\u9aa8\u76c6\u64fa\u6b63\uff0c\u624d\u80fd\u6709\u6548\u62c9\u4f38\u5230\u9ad6\u90e8\u7684\u808c\u8089\u3002 \u5982\u679c\u5728<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/06\/18\/anterior-pelvic-tilt\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9aa8\u76c6<\/a>\u4e0d\u6b63\u4f4d\u7684\u57fa\u790e\u4e0a\uff0c\u53ef\u80fd\u5c31\u6703\u767c\u751f\u9aa8\u76c6\u6b6a\u659c\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E9%96%89%E9%AB%96%E7%9A%84%E7%B7%B4%E7%BF%92\"><\/span>2. \u9589\u9ad6\u7684\u7df4\u7fd2<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u958b\u9ad6\u5c41\u80a1\u6703\u8b8a\u5bec\u55ce\uff1f\u9019\u662f\u5f88\u591a\u4eba\u5167\u5fc3\u7684\u7591\u60d1\u5427\uff01\u5f88\u591a\u4eba\u90fd\u6703\u64d4\u5fc3\u958b\u9ad6\u5f8c\u6703\u4e0d\u6703\u8b93\u9aa8\u76c6\u5c41\u80a1\u8b8a\u5bec\uff0c\u64d4\u5fc3\u6703\u628a\u80cc\u90e8\u3001\u9aa8\u76c6\u8655\u8d8a\u7df4\u8d8a\u9b06\u3001\u8d8a\u7df4\u8d8a\u6563\u3002\u9019\u6642\u5019\u4f60\u53ef\u4ee5\u518d\u958b\u9ad6\u7df4\u7fd2\u5f8c\u52a0\u5165\u4e00\u4e9b\u7c21\u55ae\u7684\u9589\u9ad6\u9ad4\u5f0f\u4f86\u8b93\u8eab\u9ad4\u95dc\u7bc0\u4fdd\u6301\u5e73\u8861\uff0c\u9019\u4e5f\u53ef\u4ee5\u589e\u5f37\u9ad6\u90e8\u9aa8\u76c6\u8655\u7684\u9748\u6d3b\u6027\u5594\uff01\u50cf\u662f\u725b\u9762\u5f0f\u3001\u9df9\u5f0f\u3001\u5750\u59ff\u810a\u690e\u626d\u8f49\u5f0f\u7b49\u7b49\uff0c\u90fd\u53ef\u4ee5\u4f5c\u70ba\u958b\u9ad6\u5f8c\u7684\u9589\u9ad6\u7df4\u7fd2\u52d5\u4f5c\u3002\u00a0<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%AD%B8%E6%9C%83%E6%AD%A3%E7%A2%BA%E7%99%BC%E5%8A%9B\"><\/span>3. \u5b78\u6703\u6b63\u78ba\u767c\u529b<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u958b\u9ad6\u7df4\u7fd2\u4e2d\uff0c\u6211\u5011\u8981\u7df4\u7fd2\u7684\u662f\u9ad6\u90e8\u7684\u67d4\u97cc\u6027\uff0c\u800c\u4e0d\u662f\u904e\u5ea6\u8ffd\u6c42\u62c9\u4f38\u611f\u3002 \u56e0\u6b64\u5728\u505a\u958b\u9ad6\u745c\u73c8\u6642\u4e5f\u662f\u9700\u8981\u555f\u52d5\u81c0\u817f\u90e8\u808c\u8089\uff0c\u9700\u8981\u9069\u7576\u808c\u8089\u767c\u529b\uff0c\u800c\u975e\u5168\u90e8\u653e\u9b06\uff0c\u5728\u67d4\u97cc\u548c\u529b\u91cf\u662f\u9700\u8981\u5e73\u8861\u7684\uff0c\u5931\u8861\u7684\u8a71\u5f88\u5bb9\u6613\u9020\u6210\u9ad6\u90e8\u62c9\u50b7\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%80%8B%E9%96%8B%E9%AB%96%E7%91%9C%E7%8F%88%E5%8B%95%E4%BD%9C\"><\/span>3 \u500b\u958b\u9ad6\u745c\u73c8\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u770b\u5b8c\u4e0a\u8ff0\u958b\u9ad6\u6ce8\u610f\u4e8b\u9805\uff0c\u4e0b\u9762\u6559\u5927\u5bb6\u4e09\u500b\u7c21\u55ae\u7684\u745c\u73c8\u958b\u9ad6\u52d5\u4f5c\uff0c\u5728\u7df4\u7fd2\u6642\u8a18\u5f97\u91cf\u529b\u800c\u70ba\uff0c\u4e0d\u8981\u904e\u5ea6\u8ffd\u6c42\u958b\u9ad6\u5e45\u5ea6\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%9D%B4%E8%9D%B6%E5%BC%8F\"><\/span>\u8774\u8776\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image2-2-1024x683.jpg\" alt=\"\" class=\"wp-image-17460\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image2-2-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image2-2-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image2-2-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image2-2-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image2-2-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image2-2.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u8774\u8776\u5f0f \u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u8774\u8776\u5f0f\u80fd\u5f88\u597d\u5730\u653e\u9b06\u9ad6\u95dc\u7bc0\u3001\u77ef\u6b63\u9aa8\u76c6\u6b6a\u659c\uff0c\u5f88\u9069\u5408\u9577\u671f\u4e45\u5750\u7684\u4e0a\u73ed\u65cf\uff0c\u5973\u751f\u5728\u6708\u7d93\u671f\u9593\u4e5f\u53ef\u4ee5\u591a\u505a\u8774\u8776\u5f0f\u4f86<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/26\/menstruation-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8212\u7de9\u7d93\u75db<\/a>\u3002<\/p><div class=\"hello-15-p\" id=\"hello-2476815370\"><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><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%9D%B4%E8%9D%B6%E5%BC%8F%E6%AD%A5%E9%A9%9F%EF%BC%9A\"><\/span>\u8774\u8776\u5f0f\u6b65\u9a5f\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4><p>1.\u5750\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u96d9\u819d\u5f4e\u66f2\u3001\u8173\u677f\u4e92\u8cbc\uff0c\u5c07\u96d9\u624b\u6293\u4f4f\u8173\u677f\u8655\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\uff0c\u4e0d\u53ef\u99dd\u80cc\u4f4e\u982d\u3002<\/p><p>2.\u5118\u53ef\u80fd\u8b93\u8173\u9760\u8fd1\u81ea\u5df1\u4e00\u9ede\uff0c\u5982\u679c\u89ba\u5f97\u9ad6\u95dc\u7bc0\u6bd4\u8f03\u7dca\u7684\u8a71\uff0c\u53ef\u4ee5\u5750\u5728\u745c\u73c8\u78da\u4e0a\uff0c\u6216\u662f\u628a\u745c\u73c8\u78da\u653e\u5728\u96d9\u819d\u4e0b\u65b9\u8f14\u52a9\u3002<\/p><p><a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/31\/butterfly-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">&gt;&gt;\u9ede\u6211\u67e5\u770b\u300c\u8774\u8776\u5f0f\u300d\u7684\u8a73\u7d30\u4ecb\u7d39\u8207\u5206\u89e3\u52d5\u4f5c<\/a><\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%B4%BF%E5%BC%8F\"><\/span>\u9d3f\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image4-2-1024x683.jpg\" alt=\"\" class=\"wp-image-17461\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image4-2-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image4-2-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image4-2-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image4-2-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image4-2-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image4-2.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u9d3f\u5f0f \u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u9d3f\u5f0f\u9664\u4e86\u53ef\u4ee5\u5e6b\u52a9\u6211\u5011\u6253\u958b\u9ad6\u95dc\u7bc0\u5916\uff0c\u4e5f\u53ef\u4ee5\u6539\u5584\u5750\u9aa8\u795e\u7d93\u75bc\u75db\u3001\u6539\u5584\u817f\u90e8\u6c34\u816b\uff0c\u5f88\u9069\u5408\u5728\u904b\u52d5\u5f8c\u653e\u9b06\u3001<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/19\/yin-yoga-beginner\/\">\u7761\u524d<\/a>\u4f86\u7df4\u7fd2\u3002<\/p><div class=\"hello-content-4\" id=\"hello-3366962015\"><a href=\"https:\/\/82df2b4a.sibforms.com\/serve\/MUIFAOJ8ldx4mBJsid02Z9srcdCP-EbhSYtElydclF2Lyb7NdVbERB0d4NmuYu_eawDPR01xvGGPStiRzJHyX83Yjd_CFI73AJ1kS7hK-Dzjyz0kUtJ8BLbkNnep5aTDAkVkWYp6pWVZr2X_LXL9i9mAOMQShp_GN1PGto9PVgAFWyBApeAOkW3NiNIzb1uPmyDbbXGjRgBnHAmJ\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-07-15 at 00.27.11\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%B4%BF%E5%BC%8F%E6%AD%A5%E9%A9%9F%EF%BC%9A\"><\/span>\u9d3f\u5f0f\u6b65\u9a5f\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4><p>1.\u4f4e\u5f13\u7bad\u6b65\u958b\u59cb\uff0c\u8b93\u81c0\u90e8\u6162\u6162\u6162\u5750\u4e0b\uff0c\u8b93\u9aa8\u76c6\u56de\u5230\u6b63\u4f4d\uff0c\u5c07\u5f8c\u5927\u817f\u5411\u5167\u65cb\uff0c<\/p><p>2.\u524d\u817f\u6162\u6162\u653e\u4e0b\uff0c\u76e1\u91cf\u8b93\u524d\u817f\u5c0f\u817f\u8207\u588a\u5b50\u524d\u7de3\u5e73\u884c\u3002<\/p><p>3.\u53ef\u4ee5\u5c07\u4e0a\u534a\u8eab\u5411\u4e0a\u633a\u76f4\uff0c\u4e5f\u53ef\u9078\u64c7\u5411\u524d\u4f38\u5c55\u505c\u7559\uff0c\u5b8c\u6210\u9d3f\u5f0f\u3002<\/p><p>4.\u5982\u679c\u89ba\u5f97\u9ad6\u90e8\u7dca\u7e43\u7121\u6cd5\u8cbc\u5730\u7684\u8a71\uff0c\u53ef\u4ee5\u5728\u524d\u817f\u5927\u817f\u4e0b\u588a\u745c\u73c8\u78da\u3002<\/p><p><a href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">&gt;&gt;\u9ede\u6211\u67e5\u770b\u300c\u9d3f\u5f0f\u300d\u7684\u8a73\u7d30\u4ecb\u7d39\u8207\u5206\u89e3\u52d5\u4f5c<\/a><\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%9C%A5%E8%9D%AA%E5%BC%8F\"><\/span>\u8725\u876a\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image1-2-1024x683.jpg\" alt=\"\" class=\"wp-image-17462\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image1-2-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image1-2-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image1-2-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image1-2-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image1-2-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image1-2.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u8725\u8734\u5f0f \u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u6700\u5f8c\u4e00\u500b\u662f\u8725\u8734\u5f0f\uff0c\u8725\u8734\u5f0f\u662f\u4e00\u500b\u5f88\u597d\u7684\u958b\u9ad6\u9ad4\u5f0f\uff0c\u80fd\u6709\u6548\u4fc3\u9032\u9ad6\u90e8\u8840\u6db2\u5faa\u74b0\u3001\u53ef\u5e6b\u52a9\u9810\u9632\u76c6\u8154\u76f8\u95dc\u75be\u75c5\uff0c\u5c0d\u5973\u751f\u4f86\u8aaa\u662f\u4e00\u500b\u5fc5\u5b78\u7684\u745c\u73c8\u9ad4\u5f0f\u3002\u53e6\u5916\u8725\u8734\u5f0f\u4e5f\u662f\u7d93\u5e38\u6703\u653e\u5230\u795e\u7334\u5f0f\u4e4b\u524d\u4f5c\u70ba\u9810\u71b1\u9ad4\u5f0f\uff0c\u60f3\u89e3\u9396\u795e\u7334\u5f0f\u7684\u7df4\u7fd2\u8005\u4e5f\u53ef\u4ee5\u591a\u8a66\u8a66\u3002<\/p><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%9C%A5%E8%9D%AA%E5%BC%8F%E6%AD%A5%E9%A9%9F%EF%BC%9A\"><\/span>\u8725\u876a\u5f0f\u6b65\u9a5f\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h4><p>1. \u56db\u8db3\u8dea\u59ff\u6216<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u9032\u5165\uff0c\u5c07\u4e00\u8173\u5411\u524d\u8e0f\u81f3\u540c\u5074\u624b\u5916\u5074\uff0c\u6ce8\u610f\u4fdd\u6301\u8eab\u9ad4\u4e2d\u7acb\u4f4d\u3002<\/p><p>2. \u96d9\u624b\u63a8\u5730\uff0c\u8b93\u80a9\u90e8\u5169\u5074\u81ea\u7136\u5c55\u958b\u4e0d\u8073\u80a9\uff0c\u76e1\u91cf\u8b93\u80cc\u90e8\u4fdd\u6301\u5e73\u76f4\uff0c\u4e0d\u53ef\u62f1\u80cc\u3001\u584c\u8170\u3002<\/p><p>3. \u4f38\u76f4\u7684\u5f8c\u817f\uff0c\u53ef\u4ee5\u9078\u64c7\u4f38\u76f4\u96e2\u5730\u6216\u5c48\u819d\u8b93\u819d\u84cb\u843d\u5730\uff0c\u5b8c\u6210\u8725\u8734\u5f0f\u3002<\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image5-2.jpg\" alt=\"\" class=\"wp-image-17463\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image5-2.jpg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image5-2-300x225.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image5-2-768x576.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/01\/image5-2-600x450.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption>Photo credit by <a href=\"https:\/\/elements.envato.com\/low-lunge-pose-with-hands-on-hips-SVHBN6T\" target=\"_blank\" rel=\"noreferrer noopener\">arthurhidden&nbsp;<\/a><\/figcaption><\/figure><p>\u770b\u5b8c\u4ee5\u4e0a3 \u500b\u7df4\u7fd2\u745c\u73c8\u958b\u9ad6\u6ce8\u610f\u4e8b\u9805\u82073\u500b\u958b\u9ad6\u745c\u73c8\u52d5\u4f5c\u662f\u5426\u5c0d\u300c\u958b\u9ad6\u300d\u6709\u66f4\u6df1\u5165\u7684\u77ad\u89e3\u4e86\u5462\uff1f\u8a18\u5f97\u4efb\u4f55\u7684\u745c\u73c8\u7df4\u7fd2\u90fd\u5fc5\u9808\u8981\u5728\u5b89\u5168\u3001\u81ea\u5df1\u53ef\u627f\u53d7\u7684\u7bc4\u570d\u5167\uff0c\u4fdd\u6301\u8eab\u9ad4\u7684\u5e73\u8861\uff0c\u9069\u7576\u7684\u7df4\u7fd2\u5c31\u597d\u3002\u8981\u8a18\u5f97\u745c\u73c8\u7684\u7df4\u7fd2\u4e0d\u80fd\u53ea\u8ffd\u6c42<a href=\"https:\/\/helloyogis.com\/magazine\/academy\/yoga-asana\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9ad4\u5f0f<\/a>\u3001\u529f\u6548\uff0c\u4f5c\u70ba\u745c\u73c8\u7df4\u7fd2\u8005\uff0c\u66f4\u61c9\u8a72\u5b78\u6703\u5e73\u8861\u8eab\u8207\u5fc3\uff0c\u671f\u8a31\u5927\u5bb6\u90fd\u80fd\u5728\u745c\u73c8\u7df4\u7fd2\u4e2d\u8eab\u5fc3\u9748\u90fd\u6709\u6240\u6210\u9577\u5594\uff01<\/p><div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>Cover photo credit by<a href=\"https:\/\/elements.envato.com\/a-fitness-model-in-yellow-leggings-with-beautiful--3AFP82Z\" target=\"_blank\" rel=\"noreferrer noopener\"> arthurhidden&nbsp;<\/a><\/p><div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/25\/hip-joint-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4f60\u4e5f\u6709\u958b\u9ad6\u6050\u61fc\u75c7\u55ce\uff1f10 \u5206\u9418\u958b\u9ad6\u745c\u73c8\u6559\u5b78\uff0c\u8b93\u4f60\u64c1\u6709\u9748\u6d3b\u9ad6\u95dc\u7bc0<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/08\/pelvis-tucking\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u8001\u5e2bCoffee 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