{"id":19655,"date":"2023-08-15T02:34:22","date_gmt":"2023-08-15T02:34:22","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=19655"},"modified":"2023-08-16T03:03:12","modified_gmt":"2023-08-16T03:03:12","slug":"wheel-pose","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/","title":{"rendered":"\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u300c\u8f2a\u5f0f\u300d\u63a8\u4e0d\u8d77\u4f86\uff1f5 \u6b65\u9a5f\u6df1\u5ea6\u5f8c\u5f4e\uff0c\u6311\u6230\u5728\u67d4\u8edf\u4e2d\u5efa\u7acb\u529b\u91cf\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-859283046\"><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>\u8f2a\u5f0f\uff08\u82f1\u6587\uff1aWheel Pose\uff0c\u68b5\u6587\uff1aUrdhva-dhanurasana\uff09 \u662f\u4e00\u500b\u5168\u8eab\u90fd\u9700\u8981\u555f\u52d5\u7684\u745c\u73c8\u9ad4\u5f0f\uff0c\u770b\u8d77\u4f86\u9700\u8981\u53ca\u5176\u67d4\u8edf\u7684\u8eab\u6bb5\u624d\u80fd\u5920\u89e3\u9396\u8f2a\u5f0f\uff0c\u4f46\u53ea\u6709\u5982\u6b64\u55ce\uff1f\u5927\u5bb6\u8a8d\u70ba\u8f2a\u8a66\u7df4\u7684\u662f\u7684\u662f\u529b\u91cf\u9084\u662f\u67d4\u8edf\u5462\uff1f<\/p><p>\u8f2a\u5f0f\u662f\u4e00\u500b\u5177\u6709\u4e00\u5b9a\u6311\u6230\u96e3\u5ea6\u7684\u745c\u73c8\u9ad4\u5f0f\uff0c\u65e2\u9700\u8981\u8eab\u9ad4\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/19\/yoga-myth\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u67d4\u8edf\u5ea6<\/a>\u8207\u529b\u91cf\u76f8\u4e92\u914d\u5408\u624d\u53ef\u6210\u529f\u89e3\u9396\u3002\u5728\u4f38\u5c55\u4e0a\uff0c\u8f2a\u5f0f\u8b93\u8eab\u9ad4\u524d\u5074\u808c\u8089\u5168\u9762\u958b\u5c55\uff0c\u7279\u5225\u935b\u934a\u80f8\u548c\u9ad6\u524d\u5074\u7684\u4f38\u5c55\u5f35\u529b\uff0c\u4e26\u4e14\u4e5f\u5e6b\u52a9\u4f60\u6253<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/03\/31\/anahata-test\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5fc3\u8f2a<\/a>\u80fd\u91cf\u3001\u958b\u555f\u9748\u6027\u901a\u9053\uff1b\u8207\u6b64\u540c\u6642\u4e5f\u6703\u8b93\u80cc\u90e8\u808c\u7fa4\u6536\u7e2e\u3001\u7a69\u5b9a\u6838\u5fc3\u529b\u91cf\uff0c\u8b93\u80cc\u90e8\u5f37\u5065\u6709\u529b\u3001\u80a9\u8180\u624b\u81c2\u808c\u8089\u7a69\u5b9a\u3002\u9084\u6c92\u63a8\u8d77\u8f2a\u5f0f\u7684\u7df4\u8005\u4e5f\u4e0d\u7528\u7070\u5fc3\uff0c\u8ddf\u8457\u4eca\u5929\u7684\u8f2a\u5f0f\u6559\u5b78\u6b65\u9a5f\u7df4\u7fd2\u770b\u770b\uff0c\u76f8\u4fe1\u91cd\u8907\u898f\u5f8b\u7684\u6b63\u78ba\u7df4\u7fd2\u8f2a\u5f0f\uff0c\u6709\u5929\u8eab\u9ad4\u6703\u7d66\u4f60\u9a5a\u559c\u7684\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-69d22af4f027f\" 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-69d22af4f027f\"  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\/2023\/08\/15\/wheel-pose\/#%E7%B7%B4%E7%BF%92%E8%BC%AA%E5%BC%8F%E7%9A%84%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\">\u7df4\u7fd2\u8f2a\u5f0f\u7684\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\/2023\/08\/15\/wheel-pose\/#%E2%80%93_%E6%89%93%E9%96%8B%E8%83%B8%E8%85%94%EF%BC%8C%E8%AE%93%E8%82%BA%E9%83%A8%E6%9C%89%E5%BD%88%E6%80%A7\">&#8211; \u6253\u958b\u80f8\u8154\uff0c\u8b93\u80ba\u90e8\u6709\u5f48\u6027<\/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\/08\/15\/wheel-pose\/#%E2%80%93_%E4%BF%9D%E6%8C%81%E8%84%8A%E6%9F%B1%E6%9F%94%E8%BB%9F\">&#8211; \u4fdd\u6301\u810a\u67f1\u67d4\u8edf<\/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\/08\/15\/wheel-pose\/#%E2%80%93_%E5%BC%B7%E5%8C%96%E6%89%8B%E8%87%82%E5%8A%9B%E9%87%8F\">&#8211; \u5f37\u5316\u624b\u81c2\u529b\u91cf<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#%E2%80%93_%E5%BC%B7%E5%8C%96%E5%A4%A7%E8%85%BF%E8%82%8C%E8%82%89\">&#8211; \u5f37\u5316\u5927\u817f\u808c\u8089<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#%E8%AA%B0%E9%81%A9%E5%90%88%E7%B7%B4%E7%BF%92%E8%BC%AA%E5%BC%8F%EF%BC%9F\">\u8ab0\u9069\u5408\u7df4\u7fd2\u8f2a\u5f0f\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#1_%E6%9C%89%E9%A7%9D%E8%83%8C%E5%9B%B0%E6%93%BE%E7%9A%84%E4%BA%BA%EF%BC%9A\">1. \u6709\u99dd\u80cc\u56f0\u64fe\u7684\u4eba\uff1a<\/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\/08\/15\/wheel-pose\/#2_%E6%83%B3%E7%B7%B4%E7%BF%92%E9%96%8B%E8%82%A9%E9%96%8B%E8%83%B8%E7%9A%84%E4%BA%BA%EF%BC%9A\">2. \u60f3\u7df4\u7fd2\u958b\u80a9\u958b\u80f8\u7684\u4eba\uff1a<\/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\/08\/15\/wheel-pose\/#3_%E6%83%B3%E8%AE%93%E8%84%8A%E6%9F%B1%E6%9F%94%E8%BB%9F%E7%9A%84%E4%BA%BA%EF%BC%9A\">3. \u60f3\u8b93\u810a\u67f1\u67d4\u8edf\u7684\u4eba\uff1a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#4_%E6%83%B3%E4%BC%B8%E5%B1%95%E8%82%A9%E8%86%80%E7%9A%84%E4%BA%BA%EF%BC%9A\">4. \u60f3\u4f38\u5c55\u80a9\u8180\u7684\u4eba\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#%E8%BC%AA%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\">\u8f2a\u5f0f\u5206\u89e3\u52d5\u4f5c\u6559\u5b78\uff06\u6ce8\u610f\u4e8b\u9805<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#Step_1_%E6%BA%96%E5%82%99%EF%BC%9A%E8%BA%BA%E5%9C%A8%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A%EF%BC%8C%E5%BD%8E%E6%9B%B2%E8%86%9D%E8%93%8B%EF%BC%8C%E9%9B%99%E6%89%8B%E6%94%BE%E8%80%B3%E6%9C%B5%E6%97%81\">Step 1 \u6e96\u5099\uff1a\u8eba\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u5f4e\u66f2\u819d\u84cb\uff0c\u96d9\u624b\u653e\u8033\u6735\u65c1<\/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\/2023\/08\/15\/wheel-pose\/#Step_2_%E9%9B%99%E6%89%8B%E6%8E%A8%E5%9C%B0%E3%80%81%E8%87%80%E9%83%A8%E7%99%BC%E5%8A%9B%EF%BC%8C%E8%AE%93%E8%BA%AB%E9%AB%94%E5%90%91%E4%B8%8A%E6%8A%AC\">Step 2 &nbsp;\u96d9\u624b\u63a8\u5730\u3001\u81c0\u90e8\u767c\u529b\uff0c\u8b93\u8eab\u9ad4\u5411\u4e0a\u62ac<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#Step_3_%E6%8C%81%E7%BA%8C%E6%8E%A8%E5%9C%B0%EF%BC%8C%E8%AE%93%E8%BA%AB%E9%AB%94%E5%90%91%E4%B8%8A%E3%80%81%E9%A0%AD%E9%A0%82%E9%A0%82%E5%9C%A8%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A\">Step 3 \u6301\u7e8c\u63a8\u5730\uff0c\u8b93\u8eab\u9ad4\u5411\u4e0a\u3001\u982d\u9802\u9802\u5728\u745c\u73c8\u588a\u4e0a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#Step_4_%E5%B0%87%E9%9B%99%E6%89%8B%E6%8E%A8%E7%9B%B4%E3%80%81%E8%87%80%E9%83%A8%E5%A4%BE%E7%B7%8A%EF%BC%8C%E6%A0%B8%E5%BF%83%E7%A9%A9%E5%AE%9A%E5%90%91%E4%B8%8A%E7%99%BC%E5%8A%9B\">Step 4 \u5c07\u96d9\u624b\u63a8\u76f4\u3001\u81c0\u90e8\u593e\u7dca\uff0c\u6838\u5fc3\u7a69\u5b9a\u5411\u4e0a\u767c\u529b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#Step_5_%E9%9B%99%E6%89%8B%E6%8E%A8%E7%9B%B4%E3%80%81%E8%83%B8%E5%8F%A3%E5%90%91%E5%89%8D%E6%8E%A8%EF%BC%8C%E5%AE%8C%E6%88%90%E8%BC%AA%E5%BC%8F\">Step 5 \u96d9\u624b\u63a8\u76f4\u3001\u80f8\u53e3\u5411\u524d\u63a8\uff0c\u5b8c\u6210\u8f2a\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/#%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E5%96%AE%E8%85%BF%E8%BC%AA%E5%BC%8F%EF%BC%88one_legged_wheel%EF%BC%89\">\u9032\u968e\u7df4\u7fd2\uff1a\u55ae\u817f\u8f2a\u5f0f\uff08one legged wheel\uff09<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E8%BC%AA%E5%BC%8F%E7%9A%84%E5%A5%BD%E8%99%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>\u7df4\u7fd2\u8f2a\u5f0f\u7684\u597d\u8655\u6709\u54ea\u4e9b\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\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-1024x1024.jpg\" alt=\"\" class=\"wp-image-19656\" width=\"805\" height=\"805\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f\u5c01\u9762-100x100.jpg 100w\" sizes=\"(max-width: 805px) 100vw, 805px\" \/><figcaption>\u8f2a\u5f0f\uff08\u82f1\u6587\uff1aWheel Pose\uff0c\u68b5\u6587\uff1aUrdhva-dhanurasana\uff09&nbsp;\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%89%93%E9%96%8B%E8%83%B8%E8%85%94%EF%BC%8C%E8%AE%93%E8%82%BA%E9%83%A8%E6%9C%89%E5%BD%88%E6%80%A7\"><\/span>&#8211; \u6253\u958b\u80f8\u8154\uff0c\u8b93\u80ba\u90e8\u6709\u5f48\u6027<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E4%BF%9D%E6%8C%81%E8%84%8A%E6%9F%B1%E6%9F%94%E8%BB%9F\"><\/span>&#8211; \u4fdd\u6301\u810a\u67f1\u67d4\u8edf<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E5%BC%B7%E5%8C%96%E6%89%8B%E8%87%82%E5%8A%9B%E9%87%8F\"><\/span>&#8211; \u5f37\u5316\u624b\u81c2\u529b\u91cf<span class=\"ez-toc-section-end\"><\/span><\/h3><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E5%BC%B7%E5%8C%96%E5%A4%A7%E8%85%BF%E8%82%8C%E8%82%89\"><\/span>&#8211; \u5f37\u5316\u5927\u817f\u808c\u8089<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%E8%BC%AA%E5%BC%8F%EF%BC%9F\"><\/span>\u8ab0\u9069\u5408\u7df4\u7fd2\u8f2a\u5f0f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E6%9C%89%E9%A7%9D%E8%83%8C%E5%9B%B0%E6%93%BE%E7%9A%84%E4%BA%BA%EF%BC%9A\"><\/span>1. \u6709\u99dd\u80cc\u56f0\u64fe\u7684\u4eba\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u63a8\u85a6\u7d66\u9577\u6642\u9593\u5750<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/07\/05\/office-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8fa6\u516c\u5ba4<\/a>\u3001\u7ad9\u59ff\u932f\u8aa4\u7fd2\u6163\u99dd\u80cc\u800c\u5c0e\u81f4\u810a\u67f1\u50f5\u786c\u3001\u80cc\u90e8\u9178\u75db\u7b49\u60c5\u6cc1\u7684\u4eba\u3002\u8f2a\u5f0f\u80fd\u5920\u6253\u958b\u80f8\u90e8\u8207\u80a9\u8180\u7684\u6d3b\u52d5\u5ea6\uff0c\u540c\u6642\u589e\u5f37\u5f8c\u80cc\u808c\u8089\uff0c\u5728\u653e\u9b06\u7684\u540c\u6642\u4e5f\u5e6b\u52a9\u4f60\u5f37\u5316\uff0c\u662f\u6709\u52a9\u65bc\u6539\u5584\u4e0d\u826f\u59ff\u52e2\u7684\u554f\u984c\u3002\u56e0\u6b64\u53ef\u4ee5\u5f9e\u4e2d\u767c\u73fe\u53ea\u6709\u67d4\u8edf\u7684\u8eab\u6bb5\u662f\u4e0d\u5920\u7684\uff0c\u67d4\u8edf\u7684\u7b4b\u4e5f\u9700\u8981\u76f8\u61c9\u7684\u808c\u8089\u4fdd\u8b77\u624d\u80fd\u4e92\u76f8\u914d\u5408\u3001\u76f8\u8f14\u76f8\u6210\uff1b\u6240\u4ee5\u8f2a\u5f0f\u4e0d\u50c5\u662f\u67d4\u8edf\u5ea6\u7df4\u7fd2\uff0c\u66f4\u9700\u8981\u529b\u91cf\u7684\u5efa\u7acb\u5594\uff01<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E6%83%B3%E7%B7%B4%E7%BF%92%E9%96%8B%E8%82%A9%E9%96%8B%E8%83%B8%E7%9A%84%E4%BA%BA%EF%BC%9A\"><\/span>2. \u60f3\u7df4\u7fd2\u958b\u80a9\u958b\u80f8\u7684\u4eba\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u73fe\u4ee3\u751f\u6d3b\u4e2d\uff0c\u6211\u5011\u5e38\u5e38\u6703<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/02\/10\/neck-relaxation\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4f4e\u982d<\/a>\u770b\u624b\u6a5f\u6216<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/06\/18\/anterior-pelvic-tilt\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e45\u5750\u5de5\u4f5c<\/a>\u3001\u6253\u5b57\u7b49\u7b49\u7fd2\u6163\u542b\u80f8\u99dd\u80cc\uff0c\u56e0\u6b64\u8a31\u591a\u4eba\u90fd\u6709\u80a9\u90e8\u548c\u80f8\u90e8\u7684\u7dca\u7e43\u7684\u554f\u984c\u3002\u800c\u5728\u8f2a\u5f0f\u7684\u7df4\u7fd2\u4e2d\u80fd\u5920\u4f38\u5c55\u6253\u958b\u80a9\u8180\u8207\u524d\u80f8\u808c\u8089\uff0c\u8b93\u59ff\u614b\u66f4\u633a\u62d4\u3001\u66f4\u6709\u6d3b\u529b\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E6%83%B3%E8%AE%93%E8%84%8A%E6%9F%B1%E6%9F%94%E8%BB%9F%E7%9A%84%E4%BA%BA%EF%BC%9A\"><\/span>3. \u60f3\u8b93\u810a\u67f1\u67d4\u8edf\u7684\u4eba\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u8f2a\u5f0f\u662f\u4e00\u500b\u62c9\u6df1\u611f\u8f03\u5f37\u7684\u5f8c\u5f4e\u9ad4\u5f0f\uff0c\u80fd\u5920\u5f9e\u982d\u5230\u5c3e\u5730\u62c9\u4f38\u810a\u67f1\uff0c\u8b93\u6574\u500b\u810a\u67f1\u90fd\u4f38\u5c55\u958b\u4f86\u3001\u4f7f\u5176\u8b8a\u5f97\u66f4\u52a0\u67d4\u8edf\u3001\u63d0\u5347\u9748\u6d3b\u6027\uff0c\u56e0\u6b64\u60f3\u6d3b\u52d5\u810a\u67f1\u7684\u4eba\u4e5f\u53ef\u4ee5\u8a66\u8a66\u3002<\/p><p>\u53e6\u5916\u4e5f\u63a8\u85a6\u5728\u505a\u8f2a\u662f\u9019\u985e\u5f8c\u5f4e\u9ad4\u5f0f\u6642\u53ef\u4ee5\u4ee5\u5faa\u5e8f\u6f38\u9032\u7684\u65b9\u5f0f\uff0c\u4f8b\u5982\u5f9e\u8c93\u725b\u5f0f\u4f86\u9748\u6d3b\u810a\u67f1\uff0c\u518d\u9010\u6b65\u5617\u8a66<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/11\/15\/bridge-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6a4b\u5f0f<\/a>\u3001<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/14\/camel-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u99f1\u99dd\u5f0f<\/a>\u7b49\u8f03\u8212\u7de9\u7684\u7df4\u7fd2\u958b\u59cb\uff0c\u518d\u6162\u6162\u9032\u5165\u5230\u8f2a\u5f0f\u3002<\/p><div class=\"hello-15-p\" id=\"hello-1636430773\"><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=\"4_%E6%83%B3%E4%BC%B8%E5%B1%95%E8%82%A9%E8%86%80%E7%9A%84%E4%BA%BA%EF%BC%9A\"><\/span>4. \u60f3\u4f38\u5c55\u80a9\u8180\u7684\u4eba\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u80a9\u8180\u7dca\u7e43\u53ef\u80fd\u5c0e\u81f4\u659c\u65b9\u808c\u4ee3\u511f\u8207<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/04\/24\/yoga-wheel-shoulder\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u80a9\u9838<\/a>\u9178\u75db\u7b49\u554f\u984c\u3002\u800c\u8f2a\u5f0f\u4e2d\uff0c\u96d9\u624b\u7684\u884c\u52d5\u5c31\u50cf\u662f\u8209\u624b\u822c\u4f86\u5e6b\u52a9\u7df4\u7fd2\u8005\u52a0\u5f37\u4f38\u5c55\uff0c\u4e26\u900f\u904e\u63a8\u529b\u589e\u52a0\u80a9\u8180\u5468\u570d\u7684\u808c\u8089\u529b\u91cf\uff0c\u8b93\u4f60\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\u80fd\u6e1b\u8f15\u80a9\u9838\u58d3\u529b\uff0c\u4e26\u6709\u52a9\u65bc\u4f38\u5c55\u80a9\u8180\u5468\u908a\u808c\u7fa4\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%BC%AA%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>\u8f2a\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_%E6%BA%96%E5%82%99%EF%BC%9A%E8%BA%BA%E5%9C%A8%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A%EF%BC%8C%E5%BD%8E%E6%9B%B2%E8%86%9D%E8%93%8B%EF%BC%8C%E9%9B%99%E6%89%8B%E6%94%BE%E8%80%B3%E6%9C%B5%E6%97%81\"><\/span><strong>Step 1 <\/strong>\u6e96\u5099\uff1a\u8eba\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u5f4e\u66f2\u819d\u84cb\uff0c\u96d9\u624b\u653e\u8033\u6735\u65c1<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\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-19657\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-1-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u8f2a\u5f0f\uff08\u82f1\u6587\uff1aWheel Pose\uff0c\u68b5\u6587\uff1aUrdhva-dhanurasana\uff09&nbsp;\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5728\u958b\u59cb\u505a\u8f2a\u5f0f\u4e4b\u524d\uff0c\u63a8\u85a6\u53ef\u4ee5\u505a\u4e00\u4e9b\u7c21\u55ae\u7684\u745c\u73c8\u52d5\u4f5c\u4f86\u71b1\u8eab\uff0c\u4f8b\u5982\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/11\/15\/bridge-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6a4b\u5f0f<\/a>\u3001\u725b\u9762\u5f0f\u7b49\u7b49\u3002\u9996\u5148\u5e73\u8eba\u5728<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/15\/yogamat-material\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u588a<\/a>\u4e0a\uff0c\u8b93\u96d9\u817f\u819d\u84cb\u5f4e\u66f2\uff0c\u8173\u638c\u8e29\u5728\u5730\u4e0a\uff0c\u6aa2\u67e5\u662f\u5426\u96d9\u817f\u8207\u9aa8\u76c6\u540c\u5bec\u3002\u63a5\u8457\u5c07\u96d9\u624b\u653e\u5728\u8033\u6735\u5169\u5074\uff0c\u624b\u6307\u6307\u5411\u81ea\u5df1\u7684\u8173\u4f4d\u7f6e\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_2_%E9%9B%99%E6%89%8B%E6%8E%A8%E5%9C%B0%E3%80%81%E8%87%80%E9%83%A8%E7%99%BC%E5%8A%9B%EF%BC%8C%E8%AE%93%E8%BA%AB%E9%AB%94%E5%90%91%E4%B8%8A%E6%8A%AC\"><\/span><strong>Step 2<\/strong> &nbsp;\u96d9\u624b\u63a8\u5730\u3001\u81c0\u90e8\u767c\u529b\uff0c\u8b93\u8eab\u9ad4\u5411\u4e0a\u62ac<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\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-1024x1024.jpg\" alt=\"\" class=\"wp-image-19658\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-2-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u8f2a\u5f0f\uff08\u82f1\u6587\uff1aWheel Pose\uff0c\u68b5\u6587\uff1aUrdhva-dhanurasana\uff09&nbsp;\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u63a5\u8457\uff0c\u5438\u6c23\u6642\u96d9\u624b\u4fdd\u6301\u593e\u7dca\uff0c\u624b\u8098\u59cb\u7d42\u4fdd\u6301\u5728\u81c9\u9830\u5169\u5074\uff0c\u7a69\u5b9a\u5f8c\u96d9\u624b\u63a8\u5730\uff1b \u5410\u6c23\u6642\u5c07\u81c0\u90e8\u4e5f\u4e00\u8d77\u62ac\u96e2\u5730\u9762\uff0c\u4e0b\u5df4\u7dca\u8cbc\u80f8\u53e3\uff0c\u4fdd\u6301\u81c0\u90e8\u593e\u7dca\u3001\u6838\u5fc3\u7a69\u5b9a\u7684\u529b\u91cf\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_3_%E6%8C%81%E7%BA%8C%E6%8E%A8%E5%9C%B0%EF%BC%8C%E8%AE%93%E8%BA%AB%E9%AB%94%E5%90%91%E4%B8%8A%E3%80%81%E9%A0%AD%E9%A0%82%E9%A0%82%E5%9C%A8%E7%91%9C%E7%8F%88%E5%A2%8A%E4%B8%8A\"><\/span><strong>Step 3 <\/strong>\u6301\u7e8c\u63a8\u5730\uff0c\u8b93\u8eab\u9ad4\u5411\u4e0a\u3001\u982d\u9802\u9802\u5728\u745c\u73c8\u588a\u4e0a<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\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-1024x1024.jpg\" alt=\"\" class=\"wp-image-19659\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-3-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u8f2a\u5f0f\uff08\u82f1\u6587\uff1aWheel Pose\uff0c\u68b5\u6587\uff1aUrdhva-dhanurasana\uff09&nbsp;\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u96d9\u624b\u7528\u529b\u63a8\u5730\uff0c\u555f\u52d5\u624b\u81c2\u8207\u80a9\u90e8\u808c\u7fa4\uff0c\u518d\u5411\u4e0b\u63a8\u7684\u7684\u540c\u6642\u53ef\u4ee5\u8b93\u8eab\u9ad4\u5411\u4e0a\u66f4\u591a\uff0c\u6700\u5f8c\u8b93\u982d\u9802\u9802\u5728\u745c\u73c8\u588a\u4e0a\u3002<\/p><div class=\"hello-content-4\" id=\"hello-51420813\"><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><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_4_%E5%B0%87%E9%9B%99%E6%89%8B%E6%8E%A8%E7%9B%B4%E3%80%81%E8%87%80%E9%83%A8%E5%A4%BE%E7%B7%8A%EF%BC%8C%E6%A0%B8%E5%BF%83%E7%A9%A9%E5%AE%9A%E5%90%91%E4%B8%8A%E7%99%BC%E5%8A%9B\"><\/span>Step 4 \u5c07\u96d9\u624b\u63a8\u76f4\u3001\u81c0\u90e8\u593e\u7dca\uff0c\u6838\u5fc3\u7a69\u5b9a\u5411\u4e0a\u767c\u529b<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\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-1024x1024.jpeg\" alt=\"\" class=\"wp-image-19663\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-1024x1024.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-300x300.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-150x150.jpeg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-768x768.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-1536x1536.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM.jpeg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-650x650.jpeg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-1300x1300.jpeg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-600x600.jpeg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/WhatsApp-Image-2023-08-04-at-8.27.38-AM-100x100.jpeg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u8f2a\u5f0f\uff08\u82f1\u6587\uff1aWheel Pose\uff0c\u68b5\u6587\uff1aUrdhva-dhanurasana\uff09&nbsp;\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u6e96\u5099\u597d\u5f8c\u5438\u6c23\uff0c \u5410\u6c23\u6642\u96d9\u624b\u767c\u529b\u5c07\u624b\u8098\u4f38\u76f4\u3001\u81c0\u90e8\u593e\u7dca\uff0c\u6838\u5fc3\u808c\u7fa4\u7528\u529b\uff0c\u6b64\u6642\u6ce8\u610f\u96d9\u8173\u4f4d\u7f6e\u4fdd\u6301\u8207\u9aa8\u76c6\u540c\u5bec\uff0c \u4e0d\u8981\u5411\u5916\u6253\u958b\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Step_5_%E9%9B%99%E6%89%8B%E6%8E%A8%E7%9B%B4%E3%80%81%E8%83%B8%E5%8F%A3%E5%90%91%E5%89%8D%E6%8E%A8%EF%BC%8C%E5%AE%8C%E6%88%90%E8%BC%AA%E5%BC%8F\"><\/span>Step 5 \u96d9\u624b\u63a8\u76f4\u3001\u80f8\u53e3\u5411\u524d\u63a8\uff0c\u5b8c\u6210\u8f2a\u5f0f<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\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-1024x1024.jpg\" alt=\"\" class=\"wp-image-19660\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-4-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u8f2a\u5f0f\uff08\u82f1\u6587\uff1aWheel Pose\uff0c\u68b5\u6587\uff1aUrdhva-dhanurasana\uff09&nbsp;\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u6700\u5f8c\u8a66\u8457\u76e1\u91cf\u5c07\u80f8\u53e3\u5f80\u524d\u63a8\uff0c\u8b93\u624b\u8ddf\u8173\u66f4\u9760\u8fd1\uff0c\u7a69\u5b9a\u5f8c\u505c\u7559\uff0c\u5b8c\u6210\u8f2a\u5f0f\u3002\u505c\u7559\u6642\u611f\u53d7\u8eab\u9ad4\u524d\u5074\u7684\u4f38\u5c55\uff0c\u4f46\u4e5f\u8981\u6ce8\u610f\u82e5\u4e0d\u8981\u904e\u5ea6\u6298\u8170\u5c0e\u81f4\u8170\u80cc\u75bc\u75db\u5594\uff01<\/p><p>\u9000\u51fa\u9ad4\u5f0f &gt;&gt; \u5b8c\u6210\u5f8c\u9000\u51fa\u9ad4\u5f0f\u6642\u9700\u7279\u5225\u6ce8\u610f\uff0c\u5148\u5f4e\u66f2\u624b\u8098\u3001\u8b93\u982d\u9802\u653e\u56de\u745c\u73c8\u588a\u4e0a\uff0c\u7136\u5f8c\u518d\u8b93\u8eab\u9ad4\u6162\u6162\u964d\u4e0b\uff0c\u8eba\u56de\u745c\u73c8\u588a\u4e0a\uff0c\u7d50\u675f\u7df4\u7fd2\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%80%B2%E9%9A%8E%E7%B7%B4%E7%BF%92%EF%BC%9A%E5%96%AE%E8%85%BF%E8%BC%AA%E5%BC%8F%EF%BC%88one_legged_wheel%EF%BC%89\"><\/span>\u9032\u968e\u7df4\u7fd2\uff1a\u55ae\u817f\u8f2a\u5f0f\uff08one legged wheel\uff09<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\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-1024x1024.jpg\" alt=\"\" class=\"wp-image-19661\" width=\"768\" height=\"768\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-1024x1024.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-300x300.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-150x150.jpg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-768x768.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-1536x1536.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-2048x2048.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-650x650.jpg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-1300x1300.jpg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-600x600.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/\u8f2a\u5f0f\u5b8c\u7a3f-5-100x100.jpg 100w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>\u8f2a\u5f0f\uff08\u82f1\u6587\uff1aWheel Pose\uff0c\u68b5\u6587\uff1aUrdhva-dhanurasana\uff09&nbsp;\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5982\u679c\u4f60\u5df2\u7d93\u80fd\u5728\u8f2a\u5f0f\u7a69\u5b9a\u505c\u7559\u7684\u8a71\uff0c\u63a8\u85a6\u4f60\u5617\u8a66\u770b\u770b\u62cd\u7167\u6253\u5361\u7684\u5fc5\u5099\u9ad4\u5f0f\u300c\u55ae\u817f\u8f2a\u5f0f\u300d\u3002\u5f9e\u8f2a\u5f0f\u958b\u59cb\uff0c\u628a\u5de6\u8173\u653e\u5230\u53f3\u908a\u4e00\u9ede\u9ede\u9760\u8fd1\u8eab\u9ad4\u4e2d\u7dda\u4f4d\u7f6e\u4f86\u505a\u652f\u6490\u3001\u8b93\u91cd\u5fc3\u9010\u6f38\u79fb\u81f3\u5de6\u817f\uff0c\u7a69\u5b9a\u5f8c\u518d\u5c07\u53f3\u817f\u6162\u6162\u62ac\u9ad8\u5f80\u5929\u7a7a\u5ef6\u4f38\uff0c\u5b8c\u6210\u5f8c\u518d\u63db\u908a\u7df4\u7fd2\u3002<\/p><p>\u4ee5\u4e0a\u5c31\u662f\u95dc\u65bc\u300c\u8f2a\u5f0f\u300d\u8207\u5728\u505a\u8f2a\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><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:\/\/yogihk.com\/4kz5d7\" target=\"_blank\" rel=\"noreferrer noopener\">&gt;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=\"noreferrer noopener\">https:\/\/yogismove.com<\/a><\/p><div style=\"height:4px\" 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\/2023\/05\/24\/shoulder-stand\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u5728\u300c\u80a9\u5012\u7acb\u300d\u5012\u8f49\u6642\u5149\u3001\u7ffb\u8f49\u8eab\u5fc3\u9748\uff0c\u89e3\u958b\u745c\u73c8\u9006\u751f\u9577\u7684\u79d8\u5bc6\uff01<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/05\/29\/outdoor-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6236\u5916\u745c\u73c8\u6f6e\u6d41\u4f86\u8972\uff01\u4e00\u6587\u5b78\u6703 Outdoor \u5973\u5b69\u5fc5\u5b78\u7684 5 \u500b\u7d55\u7f8e\u6253\u5361\u745c\u73c8\u9ad4\u5f0f<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u8f2a\u5f0f\uff08Wheel Pose)\u662f\u745c\u73c8\u4e2d\u7684\u5f8c\u5f4e\u745c\u73c8\u9ad4\u5f0f\uff0c\u5728\u505a\u745c\u73c8\u8f2a\u4e8b\u5be6\u6709\u8a31\u591a\u5c0f\u7d30\u7bc0\u9700\u8981\u6ce8\u610f\uff0c\u745c\u73c8\u8f2a\u8a66\u662f\u9700\u8981\u529b\u91cf\u8207\u67d4\u8edf\u5ea6\u70b3\u5b58\u7684\u745c\u73c8\u52d5\u4f5c\u3002\u8f2a\u5f0f\u597d\u8655\u6709\u5e6b\u52a9\u5ef6\u5c55\u810a\u67f1\u3001\u6253\u958b\u5fc3\u8f2a\u3001\u6539\u5584\u9ad4\u614b\u7b49\uff0c\u8b93\u4f60\u5728\u7df4\u5b8c\u8f2a\u4e8b\u5f8c\u59ff\u52e2\u66f4\u633a\u62d4\u3001\u66f4\u6709\u6c23\u8cea\uff0c\u6253\u9020\u51fa\u6c23\u8cea\u9ad4\u614b\u5c11\u5973\u80cc\uff0c\u60f3\u5b78\u7fd2\u8f2a\u4e8b\u5c31\u8d95\u5feb\u9ede\u9032\u4f86\u5427\uff01<\/p>\n","protected":false},"author":1751,"featured_media":19664,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[115,194],"tags":[178,147,141],"class_list":["post-19655","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy","category-yoga-asana","tag-asana","tag-editor","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/19655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/users\/1751"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=19655"}],"version-history":[{"count":5,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/19655\/revisions"}],"predecessor-version":[{"id":19679,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/19655\/revisions\/19679"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/19664"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=19655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=19655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=19655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}