{"id":22200,"date":"2024-09-01T20:04:00","date_gmt":"2024-09-01T12:04:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=22200"},"modified":"2024-11-13T13:56:59","modified_gmt":"2024-11-13T05:56:59","slug":"yoga-flow","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2024\/09\/01\/yoga-flow\/","title":{"rendered":"\u8b93\u745c\u73c8\u5e8f\u5217\u6c38\u4fdd\u65b0\u9bae\u611f\uff01\u7df4\u7fd2\u8005\u8207\u745c\u73c8\u8001\u5e2b\u90fd\u8a72\u77e5\u9053\u7684 4 \u7a2e\u745c\u73c8\u5e8f\u5217\u7de8\u6392\u6280\u5de7"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-483721280\"><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>\u7de8\u6392\u745c\u73c8\u5e8f\u5217\u662f\u8a31\u591a\u745c\u73c8\u8001\u5e2b\u548c\u5b78\u751f\u5171\u540c\u95dc\u6ce8\u7684\u91cd\u8981\u4e3b\u984c\uff0c\u5c0d\u5b78\u751f\u800c\u8a00\uff0c\u5b78\u6703\u5982\u4f55\u7de8\u6392\u9069\u5408\u81ea\u5df1\u7684\u5e8f\u5217\uff0c\u80fd\u5920\u5728\u5bb6\u4e2d\u6709\u6548\u7df4\u7fd2\uff0c\u63d0\u5347\u81ea\u5df1\u7684\u745c\u73c8\u6280\u80fd\uff1b\u800c\u5c0d\u8001\u5e2b\u4f86\u8aaa\uff0c\u5275\u9020\u6709\u8da3\u4e14\u5bcc\u6709\u6311\u6230\u6027\u7684\u5e8f\u5217\u5247\u80fd\u66f4\u597d\u5730\u6eff\u8db3\u4e0d\u540c\u5b78\u751f\u7684\u9700\u6c42\uff0c\u8b93\u6559\u5b78\u904e\u7a0b\u8b8a\u5f97\u66f4\u52a0\u751f\u52d5\u6709\u8da3\u3002<\/p><p>\u7136\u800c\uff0c\u8a72\u5982\u4f55\u6709\u6548\u5730\u7de8\u6392\u745c\u73c8\u5e8f\u5217\u662f\u5f88\u591a\u4eba\u50b7\u900f\u8166\u7b4b\u7684\u4e8b\uff0c\u904e\u7a0b\u4e2d\u5e38\u5e38\u9700\u8981\u82b1\u8cbb\u5927\u91cf\u6642\u9593\u767c\u60f3\u3002\u6392\u745c\u73c8\u5e8f\u5217\u7de8\u78ba\u5be6\u4e0d\u662f\u4e00\u4ef6\u5bb9\u6613\u7684\u4e8b\uff0c\u9664\u4e86\u9700\u8981\u6ce8\u610f\u6b63\u4f4d\u4e4b\u5916\uff0c\u4e5f\u9700\u8981\u8003\u91cf\u5230\u662f\u5426\u9069\u5408\u7576\u4e0b\u7684\u72c0\u614b\u3002\u4e0d\u904e\u5225\u64d4\u5fc3\u5728\u9019\u7bc7\u6587\u7ae0\u4e2d\uff0c\u6211\u5011\u5c07\u5206\u4eab\u4e00\u4e9b\u7c21\u55ae\u537b\u91cd\u8981\u7684\u5927\u539f\u5247\u6280\u5de7\uff0c\u5e6b\u52a9\u4f60\u5feb\u901f\u7de8\u6392\u51fa\u5408\u9069\u7684\u745c\u73c8\u5e8f\u5217\uff0c\u8b93\u4f60\u7684\u745c\u73c8\u6559\u5b78\u6216\u7df4\u7fd2\u8b8a\u5f97\u66f4\u52a0\u6d41\u66a2\uff1a<\/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-69d93cd910697\" 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-69d93cd910697\"  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\/2024\/09\/01\/yoga-flow\/#%E7%B7%A8%E6%8E%92%E7%91%9C%E7%8F%88%E5%BA%8F%E5%88%97%E7%9A%84%E9%A6%96%E8%A6%81%E6%A2%9D%E4%BB%B6%EF%BC%9A%E5%B0%8D%E9%AB%94%E5%BC%8F%E6%9C%89%E5%9F%BA%E7%A4%8E%E7%9A%84%E8%AA%8D%E7%9F%A5\">\u7de8\u6392\u745c\u73c8\u5e8f\u5217\u7684\u9996\u8981\u689d\u4ef6\uff1a\u5c0d\u9ad4\u5f0f\u6709\u57fa\u790e\u7684\u8a8d\u77e5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/helloyogis.com\/magazine\/2024\/09\/01\/yoga-flow\/#%E8%B6%85%E5%AF%A6%E7%94%A8%EF%BC%81%E5%88%86%E4%BA%AB_4_%E7%A8%AE%E7%91%9C%E7%8F%88%E5%BA%8F%E5%88%97%E7%B7%A8%E6%8E%92%E6%8A%80%E5%B7%A7\">\u8d85\u5be6\u7528\uff01\u5206\u4eab 4 \u7a2e\u745c\u73c8\u5e8f\u5217\u7de8\u6392\u6280\u5de7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/helloyogis.com\/magazine\/2024\/09\/01\/yoga-flow\/#1_%E5%BE%9E%E5%9F%BA%E7%A4%8E%E7%B6%93%E5%85%B8%E5%BA%8F%E5%88%97%E5%BB%B6%E4%BC%B8\">1. \u5f9e\u57fa\u790e\/\u7d93\u5178\u5e8f\u5217\u5ef6\u4f38<\/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\/2024\/09\/01\/yoga-flow\/#2_%E5%8A%A0%E5%85%A5%E6%9B%BF%E4%BB%A3%E5%BC%8F%E8%AE%8A%E5%8C%96%E5%BC%8F\">2. \u52a0\u5165\u66ff\u4ee3\u5f0f\/\u8b8a\u5316\u5f0f<\/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\/2024\/09\/01\/yoga-flow\/#3_%E8%A8%AD%E5%AE%9Apeak_pose\">3. \u8a2d\u5b9apeak pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2024\/09\/01\/yoga-flow\/#4_%E9%97%9C%E6%B3%A8%E5%90%8C%E4%B8%80%E5%80%8B%E7%B7%B4%E7%BF%92%E7%9B%AE%E6%A8%99\">4. \u95dc\u6ce8\u540c\u4e00\u500b\u7df4\u7fd2\u76ee\u6a19<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%A8%E6%8E%92%E7%91%9C%E7%8F%88%E5%BA%8F%E5%88%97%E7%9A%84%E9%A6%96%E8%A6%81%E6%A2%9D%E4%BB%B6%EF%BC%9A%E5%B0%8D%E9%AB%94%E5%BC%8F%E6%9C%89%E5%9F%BA%E7%A4%8E%E7%9A%84%E8%AA%8D%E7%9F%A5\"><\/span><strong>\u7de8\u6392\u745c\u73c8\u5e8f\u5217\u7684\u9996\u8981\u689d\u4ef6\uff1a\u5c0d\u9ad4\u5f0f\u6709\u57fa\u790e\u7684\u8a8d\u77e5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u60f3\u8981\u958b\u59cb\u7de8\u6392\u745c\u73c8\u5e8f\u5217\uff0c\u9996\u5148\u4f60\u5f97\u5c0d\u6bcf\u4e00\u500b<a href=\"https:\/\/helloyogis.com\/magazine\/academy\/yoga-asana\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u9ad4\u5f0f<\/a>\u90fd\u6709\u4e00\u4e9b\u57fa\u790e\u7684\u8a8d\u8b58\uff0c\u5305\u542b\u4ed6\u7684\u6b63\u4f4d\u77e5\u8b58\u3001\u547c\u5438\u5b89\u6392\u3001\u5982\u4f55\u9032\u5165\u9000\u51fa\u3001\u9700\u8981\u7528\u5230\u4ec0\u9ebc\u8eab\u9ad4\u808c\u8089\u8207\u689d\u4ef6\u3001\u6709\u4ec0\u9ebc\u529f\u7528\u7b49\u624d\u884c\u3002\u552f\u6709\u5c0d\u5404\u7a2e\u9ad4\u5f0f\u6709\u57fa\u790e\u8a8d\u77e5\uff0c\u624d\u6709\u8fa6\u6cd5\u6839\u64da\u6240\u9700\u7684\u8a13\u7df4\u505a\u91dd\u5c0d\u6027\u7684\u5b89\u6392\uff0c\u7de8\u6392\u51fa\u6700\u6709\u6548\u53c8\u5b89\u5168\u7684\u745c\u73c8\u7df4\u7fd2\u5e8f\u5217\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%B6%85%E5%AF%A6%E7%94%A8%EF%BC%81%E5%88%86%E4%BA%AB_4_%E7%A8%AE%E7%91%9C%E7%8F%88%E5%BA%8F%E5%88%97%E7%B7%A8%E6%8E%92%E6%8A%80%E5%B7%A7\"><\/span><strong>\u8d85\u5be6\u7528\uff01\u5206\u4eab 4 \u7a2e\u745c\u73c8\u5e8f\u5217\u7de8\u6392\u6280\u5de7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E5%BE%9E%E5%9F%BA%E7%A4%8E%E7%B6%93%E5%85%B8%E5%BA%8F%E5%88%97%E5%BB%B6%E4%BC%B8\"><\/span><strong>1. \u5f9e\u57fa\u790e\/\u7d93\u5178\u5e8f\u5217\u5ef6\u4f38<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T173428.879-1024x683.jpg\" alt=\"\" class=\"wp-image-22201\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T173428.879-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T173428.879-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T173428.879-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T173428.879-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T173428.879-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T173428.879.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u4e0b\u72ac\u5f0f\u2b62\u5e73\u677f\u5f0f\u2b62\u9c77\u9b5a\u5f0f\/\u516b\u80a2\u9ede\u5730\u5f0f\u2b62\u4e0a\u72ac\u5f0f\/\u773c\u93e1\u86c7\u5f0f<\/figcaption><\/figure><p>\u745c\u73c8\u5e8f\u5217\u7de8\u6392\u5f88\u96e3\u6c92\u932f\uff0c\u4f46\u5e78\u904b\u7684\u662f\uff0c\u745c\u73c8\u81f3\u4eca\u767c\u5c55\u8d85\u904e\u6578\u5343\u5e74\uff0c\u524d\u4eba\u5275\u9020\u4e86\u8a31\u591a\u4e0d\u540c\u7684\u745c\u73c8\u6d41\u6d3e\u8207\u7d93\u5178\u745c\u73c8\u5e8f\u5217\uff0c\u8b93\u6211\u5011\u53ef\u4ee5\u6709\u53c3\u8003\u8207\u6a21\u4eff\u7684\u5c0d\u8c61\u3002\u6bd4\u5982\u745c\u73c8\u62dc\u65e5\u5f0f\u3001\u963f\u65af\u5766\u52a0\u745c\uff08Ashtanga Yoga\uff09\u3001Vinyasa\u7684\u4e32\u806f\u7b49\u90fd\u5e6b\u52a9\u6211\u5011\u5728\u8a2d\u8a08\u745c\u73c8\u5e8f\u5217\u6642\u6709\u4e00\u500b\u57fa\u790e\u7684\u53c3\u8003\u3002\uff08\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/16\/sun-salutation-all\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5716\u89e3\u745c\u73c8\u62dc\u65e5\u5f0f\u9806\u5e8f\uff5c\u4ec0\u9ebc\u662f\u62dc\u65e5\u5f0f\uff1f\u5e36\u4f60\u641e\u61c2\u4e0d\u540c\u745c\u73c8\u6d3e\u5225\u7684\u62dc\u65e5\u5f0f\u5dee\u7570<\/a> \uff09<\/p><p>\u6211\u5011\u53ef\u4ee5\u5b78\u7fd2\u62c6\u89e3\u9019\u4e9b\u5e8f\u5217\u5b89\u6392\u7684\u539f\u56e0\uff0c\u4e5f\u53ef\u4ee5\u5c07\u4ed6\u5011\u7684\u67d0\u4e00\u90e8\u5206\u7d0d\u5165\u81ea\u5df1\u6240\u7de8\u6392\u7684\u745c\u73c8\u5e8f\u5217\u7576\u4e2d\uff0c\u8b93\u6211\u5011\u7684\u745c\u73c8\u5e8f\u5217\u7de8\u6392\u66f4\u5bb9\u6613\u4e0a\u624b\u3002<\/p><p>\u5e8f\u5217\u7bc4\u4f8b\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u2b62<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/01\/27\/plank-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5e73\u677f\u5f0f<\/a>\u2b62<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/25\/chaturanga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9c77\u9b5a\u5f0f\/\u516b\u80a2\u9ede\u5730\u5f0f<\/a>\u2b62<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0a\u72ac\u5f0f\/\u773c\u93e1\u86c7\u5f0f<\/a><\/p><div class=\"hello-15-p\" id=\"hello-3162684270\"><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=\"2_%E5%8A%A0%E5%85%A5%E6%9B%BF%E4%BB%A3%E5%BC%8F%E8%AE%8A%E5%8C%96%E5%BC%8F\"><\/span><strong>2. \u52a0\u5165\u66ff\u4ee3\u5f0f\/\u8b8a\u5316\u5f0f<\/strong><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\/2024\/09\/FotoJet-2024-08-29T172945.862-1024x683.jpg\" alt=\"\" class=\"wp-image-22202\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T172945.862-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T172945.862-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T172945.862-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T172945.862-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T172945.862-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T172945.862.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u4e09\u89d2\u5f0f+\u78da\u2b62\u4e09\u89d2\u5f0f\u2b62\u4e09\u89d2\u5f0f+\u6263\u624b\u2b62\u534a\u6708\u5f0f\u2b62\u5973\u795e\u5f0f\u2b62\u63db\u5074\u7df4\u7fd2<\/figcaption><\/figure><p>\u6bcf\u4e00\u500b\u4eba\u7684\u8eab\u9ad4\u689d\u4ef6\u7686\u4e0d\u76f8\u540c\uff0c\u5728\u4e0d\u540c\u7684\u7df4\u7fd2\u60c5\u6cc1\u4e0b\u4e5f\u53ef\u80fd\u6539\u8b8a\u6211\u5011\u7684\u7df4\u7fd2\u6210\u679c\uff0c\u56e0\u6b64\u5728\u7de8\u6392\u745c\u73c8\u5e8f\u5217\u6642\uff0c\u6211\u5011\u53ef\u4ee5\u5728\u540c\u4e00\u500b\u9ad4\u5f0f\u57fa\u790e\u4e0a\u5b89\u6392\u5169\u81f3\u4e09\u7a2e\u8b8a\u5316\uff0c\u96a8\u8457\u7df4\u7fd2\u7684\u6b21\u6578\u6216\u6642\u9593\uff0c\u6bcf\u4e00\u6b21\u90fd\u65b0\u589e\u4e00\u4e9b\u984d\u5916\u7684\u6771\u897f\uff0c\u6bd4\u5982\u8aaa\u5728\u525b\u958b\u59cb\u505a\u4e09\u89d2\u5f0f\u6642\uff0c\u53ef\u4ee5\u5148\u4f7f\u7528\u745c\u73c8\u78da\u8f14\u52a9\uff0c\u518d\u6162\u6162\u52a0\u6df1\u9032\u5165\u4e0b\u4e00\u500b\u7248\u672c\u2014\u2014\u5728\u80cc\u5f8c\u6263\u624b\u3001\u96d9\u624b\u4f86\u5230\u5074\u908a\u4f38\u5c55\u7b49\u3002<\/p><p>\u5b8c\u6210\u5f8c\uff0c\u5728\u63db\u53e6\u4e00\u908a\u7df4\u7fd2\u4e4b\u524d\u4e5f\u53ef\u4ee5\u52a0\u5165\u300c\u5973\u795e\u5f0f\u300d\u6216\u300c\u534a\u6708\u5f0f\u300d\u9019\u985e\u578b\u6709\u4e00\u9ede\u76f8\u8fd1\u7684\u745c\u73c8\u9ad4\u5f0f\uff0c\u518d\u63a5\u7e8c\u53e6\u4e00\u5074\u7684\u4e09\u89d2\u5f0f\u3002<\/p><p>\u5e8f\u5217\u7bc4\u4f8b\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/11\/18\/triangle-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e09\u89d2\u5f0f<\/a>+\u78da\u2b62\u4e09\u89d2\u5f0f\u2b62\u4e09\u89d2\u5f0f+\u6263\u624b\u2b62\u534a\u6708\u5f0f\u2b62\u5973\u795e\u5f0f\u2b62\u63db\u5074\u7df4\u7fd2<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E8%A8%AD%E5%AE%9Apeak_pose\"><\/span><strong>3. \u8a2d\u5b9apeak pose<\/strong><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\/2024\/09\/FotoJet-2024-08-29T180103.675-1024x683.jpg\" alt=\"\" class=\"wp-image-22203\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180103.675-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180103.675-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180103.675-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180103.675-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180103.675-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180103.675.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u6905\u5f0f\u2b62\u9ad8\u5f13\u6b65\u5f0f\u2b62\u9ad8\u5f13\u6b65\u5f0f\uff0b\u626d\u8f49\u2b62\u91d1\u5b57\u5854\u5f0f\u2b62\u4f4e\u5f13\u6b65\u5f0f\u2b62\u4f4e\u5f13\u6b65\u5f0f\uff0b\u5f8c\u5f4e\u2b62\u8757\u87f2\u5f0f\u2b62\u8239\u5f0f\u2b62\u99f1\u99dd\u5f0f\u2b62\u8f2a\u5f0f<\/figcaption><\/figure><p>\u8a2d\u5b9apeak pose\u662f\u5e38\u898b\u7684\u745c\u73c8\u5e8f\u5217\u7de8\u6392\u6280\u5de7\uff0c\u6240\u8b02peak pose\u6307\u7684\u662f\u5148\u9078\u64c7\u4e00\u500b\u4eca\u5929\u60f3\u8981\u7df4\u7fd2\u7684\u6700\u96e3\u52d5\u4f5c\uff0c\u5728\u4ee5\u6b64\u52d5\u4f5c\u70ba\u76ee\u6a19\u53bb\u601d\u8003\u61c9\u8a72\u7de8\u6392\u4ec0\u9ebc\u6696\u8eab\u5167\u5bb9\u3001\u5206\u89e3\u53ef\u80fd\u9700\u8981\u5efa\u7acb\u7684\u529b\u91cf\uff0c\u900f\u904e\u5faa\u5e8f\u6f38\u9032\u7684\u7df4\u7fd2\uff0c\u6700\u7d42\u9054\u5230\u5b8c\u6210\u9019\u500bpeak pose\u7684\u76ee\u7684\u3002<\/p><div class=\"hello-content-4\" id=\"hello-692193756\"><a href=\"https:\/\/82df2b4a.sibforms.com\/serve\/MUIFAOJ8ldx4mBJsid02Z9srcdCP-EbhSYtElydclF2Lyb7NdVbERB0d4NmuYu_eawDPR01xvGGPStiRzJHyX83Yjd_CFI73AJ1kS7hK-Dzjyz0kUtJ8BLbkNnep5aTDAkVkWYp6pWVZr2X_LXL9i9mAOMQShp_GN1PGto9PVgAFWyBApeAOkW3NiNIzb1uPmyDbbXGjRgBnHAmJ\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-07-15 at 00.27.11\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><p>\u8209\u4f8b\u4f86\u8aaa\uff0c\u5982\u679cpeak pose\u662f\u8f2a\u5f0f\u7684\u8a71\uff0c\u5247\u6703\u9810\u8996\u5230\u9700\u8981\u300c\u81c0\u817f\u76f8\u5c0d\u65bc\u9aa8\u76c6\u4fdd\u6301\u5728\u4e2d\u7acb\u4f4d\u300d\u3001\u9700\u8981\u300c\u958b\u80f8\/\u810a\u690e\u80f8\u690e\u5ef6\u5c55\u300d\u3001\u300c\u6838\u5fc3\u7a69\u5b9a\u53c3\u8207\u300d\u3001\u300c\u80a9\u8180\u5c48\u66f2\u8207\u5916\u65cb\u300d\u3002\u5728\u62c6\u89e3\u5b8c\u8f2a\u5f0f\u6240\u9700\u8981\u7684\u8eab\u9ad4\u80fd\u529b\u5f8c\uff0c\u5c31\u53ef\u4ee5\u6839\u64da\u9019\u4e9b\u9700\u6c42\u4f86\u5b89\u6392\u52d5\u4f5c\uff0c\u5982\uff1a\u6905\u5f0f\u3001\u4f4e\/\u9ad8\u5f13\u6b65\u5f0f\uff0b\u5f8c\u5f4e\u3001\u91d1\u5b57\u5854\u5f0f\u3001\u8757\u87f2\u5f0f\u3001\u8239\u5f0f\u3001\u99f1\u99dd\u5f0f\u3001\u6a4b\u5f0f\u7b49\u3002\uff08\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/09\/21\/backbend-camel\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u89e3\u9396 3 \u7a2e\u99f1\u99dd\u5f0f\u8b8a\u5316\uff0c\u7df4\u7fd2\u99f1\u99dd\u5f0f\u524d\u5fc5\u505a\u7684\u6696\u8eab\u52d5\u4f5c<\/a> \uff09<\/p><p>\u7bc4\u4f8b\u5e8f\u5217\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/03\/23\/chair-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6905\u5f0f<\/a>\u2b62\u9ad8\u5f13\u6b65\u5f0f\u2b62\u9ad8\u5f13\u6b65\u5f0f\uff0b\u626d\u8f49\u2b62<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/04\/06\/pyramid-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u91d1\u5b57\u5854\u5f0f<\/a>\u2b62<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4f4e\u5f13\u6b65\u5f0f<\/a>\u2b62\u4f4e\u5f13\u6b65\u5f0f\uff0b\u5f8c\u5f4e\u2b62\u8757\u87f2\u5f0f\u2b62<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/03\/16\/boat-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8239\u5f0f<\/a>\u2b62\u99f1\u99dd\u5f0f\u2b62<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/15\/wheel-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8f2a\u5f0f<\/a><\/p><p><\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E9%97%9C%E6%B3%A8%E5%90%8C%E4%B8%80%E5%80%8B%E7%B7%B4%E7%BF%92%E7%9B%AE%E6%A8%99\"><\/span><strong>4. \u95dc\u6ce8\u540c\u4e00\u500b\u7df4\u7fd2\u76ee\u6a19<\/strong><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\/2024\/09\/FotoJet-2024-08-29T180928.131-1024x683.jpg\" alt=\"\" class=\"wp-image-22204\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180928.131-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180928.131-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180928.131-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180928.131-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180928.131-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/FotoJet-2024-08-29T180928.131.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u4e3b\u984c\u662f\u80a9\u8180\u5916\u65cb\uff0c\u90a3\u9ebc\u5728\u505a\u5c71\u5f0f\u6216\u5c55\u81c2\u5f0f\u6642\uff0c\u53ef\u4ee5\u5f9e\u638c\u5fc3\u76f8\u5c0d\u7684\u7248\u672c\u8abf\u6574\u81f3\u638c\u5fc3\u5411\u524d<\/figcaption><\/figure><p>\u53e6\u4e00\u500b\u548c\u300c\u8a2d\u5b9apeak pose\u300d\u6709\u9ede\u985e\u4f3c\u7684\u65b9\u5f0f\u662f\u300c\u95dc\u6ce8\u540c\u4e00\u500b\u7df4\u7fd2\u76ee\u6a19\u300d\uff0c\u9019\u6307\u7684\u662f\u60f3\u8981\u5b8c\u6210\u7684\u7df4\u7fd2\u610f\u5716\uff0c\u800c\u975e\u8457\u91cd\u5728\u540c\u4e00\u500b\u52d5\u4f5c\u3002\u8209\u4f8b\u4f86\u8aaa\uff0c\u4f60\u53ef\u4ee5\u601d\u8003\u4eca\u5929\u7684\u7df4\u7fd2\u60f3\u8981\u9054\u6210\u4ec0\u9ebc\u76ee\u7684\uff08\u50cf\u662f\u7df4\u7fd2\u67d4\u8edf\u5ea6\u3001\u653e\u9b06\u8eab\u5fc3\u58d3\u529b\uff09\uff0c\u6216\u662f\u9396\u5b9a\u7279\u5b9a\u90e8\u4f4d\uff08\u50cf\u662f\u958b\u9ad6\u3001\u80a9\u8180\u5916\u65cb\u7b49\uff09\u3002<\/p><p>\u63a5\u8457\u5728\u5b89\u6392\u6574\u500b\u745c\u73c8\u5e8f\u5217\u6642\uff0c\u4f60\u7686\u53ef\u4ee5\u628a\u9019\u500b\u4e3b\u984c\u601d\u8003\u7576\u4f5c\u524d\u63d0\uff0c\u4e26\u4e14\u7a0d\u5fae\u8b8a\u5316\u59ff\u52e2\uff0c\u5982\uff1a\u4e3b\u984c\u662f\u80a9\u8180\u5916\u65cb\uff0c\u90a3\u9ebc\u5728\u505a\u5c71\u5f0f\u6216\u5c55\u81c2\u5f0f\u6642\uff0c\u53ef\u4ee5\u5f9e\u638c\u5fc3\u76f8\u5c0d\u7684\u7248\u672c\u8abf\u6574\u81f3\u638c\u5fc3\u5411\u524d\uff0c\u96a8\u8457\u5411\u4e0a\u5ef6\u5c55\u4f86\u5230\u638c\u5fc3\u5411\u5f8c\u7684\u4f4d\u7f6e\uff0c\u800c\u975e\u539f\u672c\u638c\u5fc3\u76f8\u5c0d\uff0c\u9019\u4e9b\u5fae\u5c0f\u7684\u8b8a\u5316\u5c07\u5e6b\u52a9\u52a0\u5f37\u4e3b\u984c\u935b\u934a\u3002<\/p><div style=\"height:1px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>\u4ee5\u4e0a 4 \u500b\u5373\u662f\u91cd\u8981\u7684\u745c\u73c8\u5e8f\u5217\u7de8\u6392\u6280\u5de7\uff0c\u5982\u679c\u90fd\u80fd\u5b78\u4ee5\u81f4\u7528\u638c\u63e1\uff0c\u90a3\u9ebc\u61c9\u8a72\u6709 9 \u6210\u4ee5\u4e0a\u7684\u745c\u73c8\u5e8f\u5217\u4f60\u90fd\u53ef\u4ee5\u8f15\u9b06\u5b8c\u6210\u4e86\uff0c\u5269\u4e0b\u7684 1 \u6210\u5247\u662f\u53cd\u8986\u7df4\u7fd2\uff0c\u591a\u52a0\u53c3\u8003\u8207\u719f\u6089\u5404\u7a2e\u745c\u73c8\u985e\u5225\u8207\u4e0d\u540c\u7df4\u7fd2\u8005\u7684\u6392\u5e8f\u908f\u8f2f\uff0c\u4e45\u800c\u4e45\u4e4b\u4f60\u4fbf\u6703\u5728\u8166\u4e2d\u5efa\u7acb\u8d77\u4e00\u500b\u8c50\u5bcc\u7684\u8cc7\u6599\u5eab\uff0c\u80fd\u4f7f\u4f60\u66f4\u9748\u6d3b\u5730\u8b8a\u5316\u8207\u5275\u9020\u6709\u8da3\u7684\u745c\u73c8\u5e8f\u5217\u7df4\u7fd2\u56c9\uff01<\/p><div style=\"height:1px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>\u60f3\u8207\u66f4\u591a\u745c\u73c8\u7df4\u7fd2\u8005\u4e00\u8d77\u8a0e\u8ad6\u745c\u73c8\u76f8\u95dc\u8a71\u984c\u55ce\uff1f\u60f3\u5b9a\u671f\u6536\u5230 Hello Yogis \u6700\u65b0\u6d3b\u52d5\u8cc7\u8a0a\u8207\u7cbe\u9078\u6587\u7ae0\u55ce\uff1f\u6b61\u8fce\u8a02\u95b1 Hello Yogis \u96fb\u5b50\u5831\u8207\u52a0\u5165 LINE \u793e\u7fa4\uff0c\u4e00\u8d77\u804a\u804a\u6bcf\u65e5\u745c\u73c8\u8a71\u984c\u3001\u7372\u53d6\u6700\u65b0\u6d88\u606f\u5427\uff01<\/p><p>\u8a02\u95b1 Hello Yogis \u6703\u54e1\uff1a<a href=\"http:\/\/helloyogis.info\/5vsmbd\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.info\/5vsmbd<\/a><\/p><p>\u8a02\u95b1\u96fb\u5b50\u5831\uff1a<a href=\"http:\/\/helloyogis.info\/5qppuu\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.info\/5qppuu<\/a><\/p><hr class=\"wp-block-separator\" \/><p><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/03\/forward-bend-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u524d\u5f4e\u5e8f\u5217\uff5c\u745c\u73c8\u8001\u5e2b\u5e36\u4f60\u7df4\uff0c\u8b93\u524d\u5f4e\u9ad4\u5f0f\u9032\u6b65\u795e\u901f\uff01<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2024\/11\/05\/yoga-flow-mistake\/\" target=\"_blank\" data-type=\"URL\" rel=\"noreferrer noopener\">\u907f\u514d\u9019 9 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