{"id":23075,"date":"2024-12-01T18:19:00","date_gmt":"2024-12-01T10:19:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=23075"},"modified":"2025-08-13T14:02:15","modified_gmt":"2025-08-13T06:02:15","slug":"crow-pose-challenge","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2024\/12\/01\/crow-pose-challenge\/","title":{"rendered":"\u70cf\u9d09\u5f0f\u505a\u4e0d\u8d77\u4f86Q&amp;A\uff1a3\u500b\u95dc\u9375\u6280\u5de7\u30014\u500b\u6709\u6548\u6e96\u5099\u52d5\u4f5c\uff0c\u5e36\u4f60\u5206\u968e\u6bb5\u89e3\u9396\u70cf\u9d09\u5f0f"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-1101114976\"><a href=\"https:\/\/oneyogaonline.com\/taichung-wheel-tt\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-10 at 18.21.21\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg\" alt=\"\"  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Pose\uff09\u662f\u4e00\u500b\u4ee4\u4eba\u56ae\u5f80\u53c8\u6311\u6230\u91cd\u91cd\u7684\u9ad4\u5f0f\u3002\u5b83\u4e0d\u50c5\u8003\u9a57\u7df4\u7fd2\u8005\u7684\u529b\u91cf\u8207\u5e73\u8861\uff0c\u66f4\u662f\u4e00\u8d9f\u81ea\u6211\u63a2\u7d22\u8207\u7a81\u7834\u7684\u65c5\u7a0b\u3002\u672c\u6587\u5c07\u70ba\u60a8\u63ed\u958b\u70cf\u9d09\u5f0f\u7684\u795e\u79d8\u9762\u7d17\uff0c\u4e26\u63d0\u4f9b\u5faa\u5e8f\u6f38\u9032\u7684\u65b9\u6cd5\uff0c\u52a9\u60a8\u4e00\u6b65\u6b65\u5f81\u670d\u9019\u500b\u5927\u5bb6\u90fd\u722d\u76f8\u60f3\u89e3\u9396\u7684\u745c\u73c8\u9ad4\u5f0f\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-69f324ae9a026\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span 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id=\"1_%E4%BB%80%E9%BA%BC%E6%98%AF%E7%83%8F%E9%B4%89%E5%BC%8F%EF%BC%9F%E8%A7%A3%E9%8E%96%E7%83%8F%E9%B4%89%E5%BC%8F%E5%BF%85%E7%9F%A5%E7%9A%84%E9%97%9C%E9%8D%B5%E6%8A%80%E5%B7%A7\"><\/span>1. \u4ec0\u9ebc\u662f\u70cf\u9d09\u5f0f\uff1f\u89e3\u9396\u70cf\u9d09\u5f0f\u5fc5\u77e5\u7684\u95dc\u9375\u6280\u5de7<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b98\u7db2\u4e3b\u5716-1024x768.jpg\" alt=\"\" class=\"wp-image-15757\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b98\u7db2\u4e3b\u5716-1024x768.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b98\u7db2\u4e3b\u5716-300x225.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b98\u7db2\u4e3b\u5716-768x576.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b98\u7db2\u4e3b\u5716-1536x1152.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b98\u7db2\u4e3b\u5716-2048x1536.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/08\/\u70cf\u9d09\u5f0f\u5b98\u7db2\u4e3b\u5716-600x450.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u70cf\u9d09\u5f0f\uff0c\u68b5\u6587\u7a31\u70baBakasana\uff0c\u662f\u4e00\u7a2e\u5e73\u8861\u624b\u81c2\u7684\u4e2d\u9ad8\u968e\u745c\u73c8\u9ad4\u5f0f\u3002\u9019\u500b\u52d5\u4f5c\u8981\u6c42\u7df4\u7fd2\u8005\u5c07\u5168\u8eab\u91cd\u91cf\u96c6\u4e2d\u5728\u624b\u638c\u4e0a\uff0c\u540c\u6642\u5c07\u819d\u84cb\u7f6e\u65bc\u4e0a\u81c2\uff0c\u4e26\u5c07\u96d9\u8173\u96e2\u5730\u3002\u70cf\u9d09\u5f0f\u770b\u4f3c\u7c21\u55ae\uff0c\u5be6\u5247\u6d89\u53ca\u591a\u500b\u8eab\u9ad4\u7cfb\u7d71\u7684\u5354\u8abf\uff1a<\/p><p>1.\u2060 \u2060\u624b\u81c2\u529b\u91cf\uff1a\u652f\u6490\u6574\u500b\u8eab\u9ad4\u91cd\u91cf\uff0c\u7279\u5225\u662f\u4e09\u982d\u808c\u548c\u624b\u8155\u3002<br>2.\u2060 \u2060\u6838\u5fc3\u529b\u91cf\uff1a\u7dad\u6301\u8eab\u9ad4\u7a69\u5b9a\uff0c\u9632\u6b62\u5931\u8861\u3002<br>3.\u2060 \u2060\u5e73\u8861\u611f\uff1a\u5728\u6709\u9650\u7684\u652f\u6490\u9ede\u4e0a\u4fdd\u6301\u8eab\u9ad4\u5e73\u8861\u3002<br>4.\u2060 \u2060\u67d4\u8edf\u5ea6\uff1a\u5c24\u5176\u662f\u9ad6\u90e8\u548c\u80a9\u90e8\u7684\u9748\u6d3b\u5ea6\u3002<\/p><p>\u5c0d\u521d\u5b78\u8005\u800c\u8a00\uff0c\u70cf\u9d09\u5f0f\u53ef\u80fd\u770b\u8d77\u4f86\u9059\u4e0d\u53ef\u53ca\u3002\u7136\u800c\uff0c\u901a\u904e\u7cfb\u7d71\u6027\u7684\u7df4\u7fd2\u548c\u6b63\u78ba\u7684\u6307\u5c0e\uff0c\u6bcf\u500b\u4eba\u90fd\u6709\u6a5f\u6703\u638c\u63e1\u9019\u500b\u624b\u5e73\u8861\u745c\u73c8\u9ad4\u5f0f\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E8%A7%A3%E9%8E%96%E7%83%8F%E9%B4%89%E5%BC%8F%E5%89%8D%E7%9A%84%E9%87%8D%E8%A6%81%E6%BA%96%E5%82%99%E5%8B%95%E4%BD%9C\"><\/span>2. \u89e3\u9396\u70cf\u9d09\u5f0f\u524d\u7684\u91cd\u8981\u6e96\u5099\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h2><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\/11\/FotoJet-18-1024x683.jpg\" alt=\"\" class=\"wp-image-23077\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-18-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-18-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-18-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-18-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-18-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-18.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Photo credit by <a href=\"https:\/\/elements.envato.com\/user\/olakrivokoneva\" target=\"_blank\" rel=\"noreferrer noopener\">olakrivokoneva<\/a><\/figcaption><\/figure><p>\u5728\u6311\u6230\u70cf\u9d09\u5f0f\u4e4b\u524d\uff0c\u9032\u884c\u5145\u5206\u7684\u6e96\u5099\u5de5\u4f5c\u81f3\u95dc\u91cd\u8981\u3002\u4ee5\u4e0b\u6e96\u5099\u52d5\u4f5c\u4e0d\u50c5\u80fd\u589e\u5f37\u76f8\u95dc\u808c\u7fa4\u7684\u529b\u91cf\uff0c\u9084\u80fd\u63d0\u9ad8\u8eab\u9ad4\u7684\u67d4\u8edf\u5ea6\u548c\u5e73\u8861\u611f\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%89%8B%E8%85%95%E7%86%B1%E8%BA%AB\"><\/span>&#8211; \u624b\u8155\u71b1\u8eab<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u70cf\u9d09\u5f0f\u6703\u7d66\u624b\u8155\u5e36\u4f86\u8f03\u5927\u58d3\u529b\uff0c\u56e0\u6b64\u5145\u5206\u7684\u624b\u8155\u71b1\u8eab\u4e0d\u53ef\u6216\u7f3a\uff1a<\/p><div class=\"hello-15-p\" id=\"hello-3752622474\"><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><p>\u2022\u2060 \u2060\u8f15\u8f15\u65cb\u8f49\u624b\u8155\uff0c\u9806\u6642\u91dd\u548c\u9006\u6642\u91dd\u540415\u79d2\u3002<br>\u2022\u2060 \u2060\u5341\u6307\u4ea4\u53c9\uff0c\u638c\u5fc3\u5411\u5916\u4f38\u5c55\uff0c\u611f\u53d7\u624b\u8155\u548c\u524d\u81c2\u7684\u62c9\u4f38\u3002<br>\u2022\u2060 \u2060\u624b\u638c\u6309\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u7de9\u6162\u524d\u5f8c\u79fb\u52d5\uff0c\u62c9\u4f38\u624b\u8155\u524d\u5074\u548c\u5f8c\u5074\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4\"><\/span>&#8211; \u6838\u5fc3\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5f37\u5927\u7684\u6838\u5fc3\u662f\u70cf\u9d09\u5f0f\u7684\u95dc\u9375\u3002\u4ee5\u4e0b\u662f\u5e7e\u500b\u6709\u6548\u7684\u6838\u5fc3\u8a13\u7df4\u52d5\u4f5c\uff1a<\/p><p>\u2022\u2060 \u2060\u5e73\u677f\u652f\u6490\uff08Plank\uff09\uff1a\u4fdd\u630130\u79d2\u52301\u5206\u9418\uff0c\u5c08\u6ce8\u65bc\u4fdd\u6301\u8179\u90e8\u548c\u81c0\u90e8\u7dca\u5be6\u3002<br>\u2022\u2060 \u2060\u8239\u5f0f\uff08Navasana\uff09\uff1a\u7dad\u630120-30\u79d2\uff0c\u91cd\u89073-5\u6b21\uff0c\u5f37\u5316\u6df1\u5c64\u8179\u808c\u3002<br>\u2022\u2060 \u2060\u4ef0\u81e5\u6372\u8179\uff1a\u6bcf\u7d4415-20\u6b21\uff0c\u5171\u505a3\u7d44\uff0c\u6ce8\u610f\u547c\u5438\u8207\u52d5\u4f5c\u7684\u5354\u8abf\u3002<\/p><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\/11\/\u5e73\u677f\u5f0f-1024x683.jpg\" alt=\"\" class=\"wp-image-23078\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u5e73\u677f\u5f0f-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u5e73\u677f\u5f0f-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u5e73\u677f\u5f0f-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u5e73\u677f\u5f0f-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u5e73\u677f\u5f0f-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u5e73\u677f\u5f0f.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E5%B9%B3%E8%A1%A1%E6%84%9F%E5%9F%B9%E9%A4%8A\"><\/span>&#8211; \u5e73\u8861\u611f\u57f9\u990a<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u63d0\u9ad8\u5e73\u8861\u611f\u80fd\u5e6b\u52a9\u60a8\u66f4\u5bb9\u6613\u4fdd\u6301\u70cf\u9d09\u5f0f\uff1a<\/p><div class=\"hello-content-4\" id=\"hello-2221662396\"><a href=\"https:\/\/oneyogaonline.com\/personality-test-ryt200\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-04-14 at 16.02.00\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><p>\u2022\u2060 \u2060\u55ae\u8173\u7ad9\u7acb\uff1a\u6bcf\u96bb\u8173\u4fdd\u630130\u79d2\uff0c\u5617\u8a66\u9589\u773c\u589e\u52a0\u96e3\u5ea6\u3002<br>\u2022\u2060 \u2060\u6a39\u5f0f\uff08Vrksasana\uff09\uff1a\u9010\u6f38\u589e\u52a0\u4fdd\u6301\u6642\u9593\uff0c\u57f9\u990a\u975c\u614b\u5e73\u8861\u80fd\u529b\u3002<br>\u2022\u2060 \u2060\u6230\u58eb\u4e09\u5f0f\uff08Virabhadrasana III\uff09\uff1a\u935b\u7149\u52d5\u614b\u5e73\u8861\u80fd\u529b\u548c\u6838\u5fc3\u63a7\u5236\u3002<\/p><p>\u9019\u4e9b\u6e96\u5099\u52d5\u4f5c\u70ba\u6210\u529f\u5b8c\u6210\u70cf\u9d09\u5f0f\u5960\u5b9a\u4e86\u5805\u5be6\u7684\u57fa\u790e\u3002\u4fdd\u6301\u8010\u5fc3\uff0c\u4eab\u53d7\u6bcf\u4e00\u500b\u9032\u6b65\u7684\u77ac\u9593\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E5%88%86%E9%9A%8E%E6%AE%B5%E7%B7%B4%E7%BF%92%EF%BC%9A%E5%BE%9E%E9%9B%B6%E9%96%8B%E5%A7%8B%E7%9A%84%E8%A7%A3%E9%8E%96%E7%83%8F%E9%B4%89%E5%BC%8F%E8%A8%88%E5%8A%83\"><\/span>3. \u5206\u968e\u6bb5\u7df4\u7fd2\uff1a\u5f9e\u96f6\u958b\u59cb\u7684\u89e3\u9396\u70cf\u9d09\u5f0f\u8a08\u5283<span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u4ee5\u4e0b\u662f\u4e00\u500b\u70ba\u671f\u516d\u9031\u7684\u70cf\u9d09\u5f0f\u8a13\u7df4\u8a08\u5283\uff0c\u5c07\u9010\u6b65\u5f15\u5c0e\u60a8\u63a5\u8fd1\u6700\u7d42\u76ee\u6a19\uff0c\u540c\u6642\u78ba\u4fdd\u8eab\u9ad4\u5f97\u5230\u9069\u7576\u7684\u6e96\u5099\u548c\u4fdd\u8b77\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E7%AC%AC%E4%B8%80%E9%80%B1%EF%BC%9A%E5%9F%BA%E7%A4%8E%E5%BB%BA%E7%AB%8B\"><\/span>&#8211; \u7b2c\u4e00\u9031\uff1a\u57fa\u790e\u5efa\u7acb<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u2022\u2060 \u2060\u5c08\u6ce8\u65bc\u524d\u9762\u63d0\u5230\u7684\u6e96\u5099\u52d5\u4f5c\u3002<br>\u2022\u2060 \u2060\u6bcf\u5929\u7df4\u7fd215-20\u5206\u9418\u7684\u624b\u8155\u71b1\u8eab\u3001\u6838\u5fc3\u8a13\u7df4\u548c\u5e73\u8861\u7df4\u7fd2\u3002<br>\u2022\u2060 \u2060\u958b\u59cb\u719f\u6089\u745c\u73c8\u547c\u5438\u6280\u5de7\uff08Pranayama\uff09\uff0c\u57f9\u990a\u8eab\u5fc3\u5354\u8abf\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E7%AC%AC%E4%BA%8C%E9%80%B1%EF%BC%9A%E5%8A%9B%E9%87%8F%E6%8F%90%E5%8D%87\"><\/span>&#8211; \u7b2c\u4e8c\u9031\uff1a\u529b\u91cf\u63d0\u5347<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u2022\u2060 \u2060\u589e\u52a0\u6838\u5fc3\u8a13\u7df4\u7684\u5f37\u5ea6\u548c\u6642\u9593\uff0c\u5982\u5ef6\u9577\u5e73\u677f\u652f\u6490\u6642\u9593\u3002<br>\u2022\u2060 \u2060\u5f15\u5165\u6539\u826f\u7248\u4fef\u81e5\u6490\uff1a\u819d\u84cb\u8457\u5730\uff0c\u6bcf\u7d4410-15\u6b21\uff0c\u51713\u7d44\u3002<br>\u2022\u2060 \u2060\u958b\u59cb\u7df4\u7fd2\u8e72\u59ff\u5e73\u8861\uff1a\u96d9\u624b\u6490\u5730\uff0c\u5617\u8a66\u5c07\u91cd\u5fc3\u524d\u79fb\uff0c\u6a21\u64ec\u70cf\u9d09\u5f0f\u7684\u91cd\u5fc3\u5206\u914d\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E7%AC%AC%E4%B8%89-%E5%9B%9B%E9%80%B1%EF%BC%9A%E6%B7%B1%E5%8C%96%E5%B9%B3%E8%A1%A1%E6%84%9F\"><\/span>&#8211; \u7b2c\u4e09-\u56db\u9031\uff1a\u6df1\u5316\u5e73\u8861\u611f<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u2022\u2060 \u2060\u5617\u8a66\u524d\u81c2\u5e73\u8861\uff1a\u7528\u524d\u81c2\u652f\u6490\u8eab\u9ad4\uff0c\u4fdd\u630110-15\u79d2\uff0c\u5f37\u5316\u6838\u5fc3\u548c\u4e0a\u80a2\u529b\u91cf\u3002<br>\u2022\u2060 \u2060\u7df4\u7fd2\u70cf\u9d09\u5f0f\u7684\u9810\u5099\u59ff\u52e2\uff1a\u8e72\u4e0b\uff0c\u624b\u638c\u5e73\u653e\u5730\u9762\uff0c\u819d\u84cb\u8f15\u9760\u4e0a\u81c2\uff0c\u611f\u53d7\u91cd\u91cf\u5206\u914d\u3002<br>\u2022\u2060 \u2060\u7e7c\u7e8c\u52a0\u5f37\u6838\u5fc3\u548c\u624b\u81c2\u529b\u91cf\u8a13\u7df4\uff0c\u53ef\u8003\u616e\u52a0\u5165\u745c\u73c8\u78da\u8f14\u52a9\u7df4\u7fd2\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E7%AC%AC%E4%BA%94-%E5%85%AD%E9%80%B1%EF%BC%9A%E7%83%8F%E9%B4%89%E5%BC%8F%E8%A7%A3%E9%8E%96%E6%8C%91%E6%88%B0\"><\/span>&#8211; \u7b2c\u4e94-\u516d\u9031\uff1a\u70cf\u9d09\u5f0f\u89e3\u9396\u6311\u6230<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\/11\/FotoJet-19-1024x683.jpg\" alt=\"\" class=\"wp-image-23079\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-19-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-19-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-19-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-19-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-19-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/FotoJet-19.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Photo credit by <a href=\"https:\/\/elements.envato.com\/young-attractive-woman-doing-stretching-yoga-exerc-H4C46AC\" target=\"_blank\" rel=\"noreferrer noopener\">FoToArtist_1<\/a><\/figcaption><\/figure><p>\u2022\u2060 \u2060\u958b\u59cb\u5617\u8a66\u5b8c\u6574\u7684\u70cf\u9d09\u5f0f\uff1a\u5148\u4fdd\u6301\u819d\u84cb\u5728\u4e0a\u81c2\u7684\u4f4d\u7f6e\uff0c\u6162\u6162\u5c07\u91cd\u5fc3\u524d\u79fb\u3002<br>\u2022\u2060 \u2060\u4f7f\u7528\u745c\u73c8\u78da\u6216\u8edf\u588a\u5728\u524d\u65b9\u4f5c\u70ba\u5b89\u5168\u4fdd\u8b77\uff0c\u589e\u52a0\u4fe1\u5fc3\u3002<br>\u2022\u2060 \u2060\u9010\u6f38\u5617\u8a66\u5c07\u8173\u96e2\u5730\uff0c\u5373\u4f7f\u53ea\u6709\u4e00\u77ac\u9593\u4e5f\u662f\u5de8\u5927\u7684\u9032\u6b65\u3002<\/p><p>\u6bcf\u500b\u4eba\u7684\u9032\u5ea6\u90fd\u4e0d\u540c\uff0c\u6709\u4e9b\u4eba\u53ef\u80fd\u9700\u8981\u66f4\u9577\u7684\u6642\u9593\u4f86\u638c\u63e1\u70cf\u9d09\u5f0f\u3002\u91cd\u8981\u7684\u662f\u4fdd\u6301\u4e00\u81f4\u6027\u548c\u8010\u5fc3\uff0c\u76f8\u4fe1\u7d42\u5c07\u6210\u529f\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E7%83%8F%E9%B4%89%E5%BC%8F%E5%81%9A%E4%B8%8D%E8%B5%B7%E4%BE%86%EF%BC%9F%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C%E8%88%87%E8%A7%A3%E6%B1%BA%E6%96%B9%E6%A1%88%E5%B8%B6%E4%BD%A0%E7%AA%81%E7%A0%B4%E7%93%B6%E9%A0%B8\"><\/span>4. \u70cf\u9d09\u5f0f\u505a\u4e0d\u8d77\u4f86\uff1f\u5e38\u898b\u554f\u984c\u8207\u89e3\u6c7a\u65b9\u6848\u5e36\u4f60\u7a81\u7834\u74f6\u9838<span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u5728\u7df4\u7fd2\u70cf\u9d09\u5f0f\u7684\u904e\u7a0b\u4e2d\uff0c\u60a8\u53ef\u80fd\u6703\u9047\u5230\u4e00\u4e9b\u5e38\u898b\u7684\u56f0\u96e3\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u554f\u984c\u53ca\u5176\u89e3\u6c7a\u65b9\u6848\uff1a<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E5%95%8F%E9%A1%8C%EF%BC%9A%E6%A0%B8%E5%BF%83%E5%8A%9B%E9%87%8F%E4%B8%8D%E8%B6%B3\"><\/span>&#8211; \u554f\u984c\uff1a\u6838\u5fc3\u529b\u91cf\u4e0d\u8db3<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u89e3\u6c7a\u65b9\u6848\uff1a<br>\u2022\u2060 \u2060\u589e\u52a0\u6838\u5fc3\u8a13\u7df4\u7684\u983b\u7387\u548c\u5f37\u5ea6\uff0c\u5982\u52a0\u5165\u52d5\u614b\u5e73\u677f\u652f\u6490\u8b8a\u5316\u3002<br>\u2022\u2060 \u2060\u5617\u8a66\u529f\u80fd\u6027\u6838\u5fc3\u8a13\u7df4\uff0c\u5982\u5c71\u6500\uff08Mountain Climbers\uff09\u6216\u4fc4\u7f85\u65af\u8f49\u9ad4\u3002<br>\u2022\u2060 \u2060\u65e5\u5e38\u751f\u6d3b\u4e2d\u4fdd\u6301\u826f\u597d\u7684\u59ff\u52e2\uff0c\u6642\u523b\u6ce8\u610f\u6838\u5fc3\u7684\u53c3\u8207\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E5%95%8F%E9%A1%8C%EF%BC%9A%E6%89%8B%E8%87%82%E6%94%AF%E6%92%90%E5%8A%9B%E4%B8%8D%E5%A4%A0\"><\/span>&#8211; \u554f\u984c\uff1a\u624b\u81c2\u652f\u6490\u529b\u4e0d\u5920<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\/11\/\u70cf\u9d09\u5f0f3-1024x683.jpg\" alt=\"\" class=\"wp-image-23080\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u70cf\u9d09\u5f0f3-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u70cf\u9d09\u5f0f3-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u70cf\u9d09\u5f0f3-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u70cf\u9d09\u5f0f3-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u70cf\u9d09\u5f0f3-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u70cf\u9d09\u5f0f3-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u89e3\u6c7a\u65b9\u6848\uff1a<br>\u2022\u2060 \u2060\u52a0\u5f37\u624b\u81c2\u548c\u80a9\u8180\u7684\u529b\u91cf\u8a13\u7df4\uff0c\u5982\u8b8a\u5316\u7248\u4fef\u81e5\u6490\u3001\u4e09\u982d\u808c\u5c48\u4f38\u7b49\u3002<br>\u2022\u2060 \u2060\u589e\u52a0\u745c\u73c8\u6d41\u7a0b\u4e2d\u4e0b\u72ac\u5f0f\uff08Adho Mukha Svanasana\uff09\u548c\u9c77\u9b5a\u5f0f\u5f0f\uff08Chaturanga Dandasana\uff09\u7684\u7df4\u7fd2\u6642\u9593\u3002<br>\u2022\u2060 \u2060\u78ba\u4fdd\u624b\u638c\u5b8c\u5168\u8cbc\u5408\u5730\u9762\uff0c\u624b\u6307\u5fae\u5fae\u5206\u958b\u4ee5\u589e\u52a0\u7a69\u5b9a\u6027\u548c\u529b\u91cf\u50b3\u905e\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E5%95%8F%E9%A1%8C%EF%BC%9A%E5%B9%B3%E8%A1%A1%E6%84%9F%E4%B8%8D%E4%BD%B3\"><\/span>&#8211; \u554f\u984c\uff1a\u5e73\u8861\u611f\u4e0d\u4f73<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u89e3\u6c7a\u65b9\u6848\uff1a<br>\u2022\u2060 \u2060\u7df4\u7fd2\u6642\u5c07\u76ee\u5149\u56fa\u5b9a\u5728\u524d\u65b9\u7d0445\u5ea6\u89d2\u7684\u4e00\u9ede\uff0c\u6709\u52a9\u65bc\u4fdd\u6301\u5e73\u8861\u3002<br>\u2022\u2060 \u2060\u5f9e\u8f03\u7c21\u55ae\u7684\u5e73\u8861\u59ff\u52e2\u958b\u59cb\uff0c\u5982\u55ae\u8173\u7ad9\u7acb\uff0c\u9010\u6b65\u589e\u52a0\u96e3\u5ea6\u3002<br>\u2022\u2060 \u2060\u5229\u7528\u7246\u58c1\u6216\u745c\u73c8\u78da\u4f5c\u70ba\u8f14\u52a9\uff0c\u5faa\u5e8f\u6f38\u9032\u5730\u6e1b\u5c11\u4f9d\u8cf4\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E5%95%8F%E9%A1%8C%EF%BC%9A%E5%AE%B3%E6%80%95%E6%91%94%E5%80%92\"><\/span>&#8211; \u554f\u984c\uff1a\u5bb3\u6015\u6454\u5012<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u89e3\u6c7a\u65b9\u6848\uff1a<br>\u2022\u2060 \u2060\u5728\u745c\u73c8\u588a\u524d\u65b9\u653e\u7f6e\u539a\u8edf\u588a\uff0c\u589e\u52a0\u5b89\u5168\u611f\u548c\u4fe1\u5fc3\u3002<br>\u2022\u2060 \u2060\u5b78\u7fd2\u6b63\u78ba\u7684\u843d\u5730\u6280\u5de7\uff0c\u5982\u7ffb\u6efe\u6216\u5074\u8eab\u843d\u5730\uff0c\u6e1b\u5c11\u53d7\u50b7\u98a8\u96aa\u3002<br>\u2022\u2060 \u2060\u8abf\u6574\u5fc3\u614b\uff0c\u5c07\u8dcc\u5012\u8996\u70ba\u5b78\u7fd2\u904e\u7a0b\u7684\u4e00\u90e8\u5206\uff0c\u800c\u975e\u5931\u6557\u3002<\/p><p>\u7a81\u7834\u74f6\u9838\u9700\u8981\u6642\u9593\u548c\u8010\u5fc3\u3002\u6bcf\u6b21\u7df4\u7fd2\u90fd\u662f\u9032\u6b65\uff0c\u5373\u4f7f\u770b\u4f3c\u5fae\u4e0d\u8db3\u9053\u3002\u4fdd\u6301\u7a4d\u6975\u7684\u5fc3\u614b\uff0c\u76f8\u4fe1\u81ea\u5df1\u7d42\u5c07\u89e3\u9396\u70cf\u9d09\u5f0f\u9019\u500b\u6311\u6230\u3002<\/p><p>\u70cf\u9d09\u5f0f\u7684\u89e3\u9396\u4e4b\u65c5\u5145\u6eff\u6311\u6230\uff0c\u4f46\u540c\u6642\u4e5f\u5e36\u4f86\u7121\u6bd4\u7684\u6210\u5c31\u611f\u3002\u5b83\u4e0d\u50c5\u80fd\u589e\u5f37\u8eab\u9ad4\u529b\u91cf\u548c\u5e73\u8861\u611f\uff0c\u9084\u80fd\u57f9\u990a\u8010\u5fc3\u548c\u6bc5\u529b\u3002\u7121\u8ad6\u60a8\u662f\u745c\u73c8\u521d\u5b78\u8005\u9084\u662f\u7d93\u9a57\u8c50\u5bcc\u7684\u7df4\u7fd2\u8005\uff0c\u70cf\u9d09\u5f0f\u90fd\u80fd\u70ba\u745c\u73c8\u4e4b\u8def\u5e36\u4f86\u65b0\u7684\u523a\u6fc0\u548c\u6210\u9577\u6a5f\u6703\u3002<\/p><p><\/p><p><\/p><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><p><\/p><p>Cover photo credit by<a href=\"https:\/\/elements.envato.com\/man-practicing-advanced-yoga-P884URM\" target=\"_blank\" rel=\"noreferrer noopener\"> vadymvdrobot<\/a><\/p><hr class=\"wp-block-separator\" \/><p><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2024\/09\/14\/wheel-handstand\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5012\u7acb\u52d5\u4f5c\u9810\u5099\uff1a\u89e3\u9396\u5012\u7acb\u524d\u5148\u505a\u9019 4 \u500b\u745c\u73c8\u8f2a\u52d5\u4f5c\u6696\u8eab\uff0c\u5efa\u7acb\u624b\u81c2\u8207\u6838\u5fc3\u808c\u7fa4\u529b\u91cf<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2024\/05\/21\/side-crow\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u9ad4\u5f0f\u6559\u5b78\uff5c\u9032\u968e\u7684\u624b\u5e73\u8861\u6311\u6230\uff1a4 \u6b65\u9a5f\u62c6\u89e3\u5074\u70cf\u9d09\u5f0f Side Crow Pose<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u4f60\u662f\u5426\u66fe\u7d93\u5728\u745c\u73c8\u8ab2\u4e0a\u9762\u5c0d\u70cf\u9d09\u5f0f\u611f\u5230\u5fc3\u6709\u9918\u800c\u529b\u4e0d\u8db3\uff1f\u4e0d\u7ba1\u600e\u9ebc\u52aa\u529b\u90fd\u9084\u662f\u505a\u4e0d\u8d77\u4f86\u70cf\u9d09\u5f0f\uff1f\u672c\u6587\u5c07\u70ba\u4f60\u63ed\u958b\u70cf\u9d09\u5f0f\u7684\u79d8\u8a23\uff0c\u5e6b\u52a9\u4f60\u6210\u529f\u89e3\u9396\u70cf\u9d09\u5f0f\u3002\u76f8\u4fe1\u900f\u904e\u7cbe\u5fc3\u8a2d\u8a08\u7684\u9010\u6b65\u7df4\u7fd2\uff0c\u4f60\u5c07\u80fd\u5feb\u901f\u638c\u63e1\u70cf\u9d09\u5f0f\u6280\u5de7\uff0c\u89e3\u9396\u70cf\u9d09\u5f0f\u9019\u500b\u745c\u73c8\u8def\u9014\u4e0a\u7684\u95dc\u9375\u6210\u5c31\uff01<\/p>\n","protected":false},"author":1,"featured_media":23081,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[260,115],"tags":[590,147,141],"class_list":["post-23075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-beginner","category-academy","tag-advanced","tag-editor","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23075","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=23075"}],"version-history":[{"count":2,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23075\/revisions"}],"predecessor-version":[{"id":23083,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23075\/revisions\/23083"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/23081"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=23075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=23075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=23075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}