{"id":23395,"date":"2025-02-12T17:41:00","date_gmt":"2025-02-12T09:41:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=23395"},"modified":"2025-08-13T13:58:04","modified_gmt":"2025-08-13T05:58:04","slug":"improve-posture","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2025\/02\/12\/improve-posture\/","title":{"rendered":"\u745c\u73c8\u6539\u5584\u9ad4\u614b\u6709\u7528\u55ce\uff1f6 \u500b\u745c\u73c8\u52d5\u4f5c\u6df1\u5ea6\u8b1b\u89e3\uff0c\u6539\u5584\u99dd\u80cc\u5713\u80a9\u3001X\u578b\u817f\u3001\u9aa8\u76c6\u524d\u50be\u8207\u8170\u80cc\u554f\u984c"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-1272960582\"><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=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-300x113.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1024x385.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-768x288.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-1536x577.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/06\/WhatsApp-Image-2026-04-10-at-18.21.21-600x225.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"601\"   \/><\/a><\/div><p>\u5728\u9019\u500b\u9ad8\u5ea6\u4f7f\u7528\u96fb\u5b50\u8a2d\u5099\u7684\u6642\u4ee3\uff0c\u6211\u5011\u7684\u8eab\u9ad4\u5e38\u5e38\u56e0\u9577\u6642\u9593\u4f7f\u7528\u624b\u6a5f\u3001\u96fb\u8166\u800c\u9762\u81e8\u80a9\u8180\u524d\u50be\u3001\u8170\u80cc\u5f4e\u66f2\u3001\u9aa8\u76c6\u6b6a\u659c\u7b49\u9ad4\u614b\u56f0\u64fe\uff0c\u6216\u662f\u56e0\u70ba\u9577\u671f\u59ff\u52e2\u4e0d\u6b63\u78ba\u800c\u5c0e\u81f4\u808c\u8089\u5f35\u529b\u5931\u8861\uff0c\u9020\u6210 X \u578b\u817f\u3002\u9019\u4e9b\u9ad4\u614b\u554f\u984c\u4e0d\u53ea\u662f\u727d\u6d89\u5230\u7f8e\u89c0\u554f\u984c\uff0c\u5982\u679c\u4e0d\u52a0\u4ee5\u6ce8\u610f\u4f7f\u4e4b\u6301\u7e8c\u60e1\u5316\u5c07\u53ef\u80fd\u5f71\u97ff\u65e5\u5e38\u751f\u6d3b\u3002<\/p><p>\u745c\u73c8\u662f\u4e00\u500b\u5f88\u597d\u6539\u5584\u9ad4\u614b\u7684\u7df4\u7fd2\uff0c\u900f\u904e\u4e0d\u540c\u7684\u745c\u73c8\u52d5\u4f5c\u53ef\u4ee5\u6539\u5584\u4e0d\u540c\u7684\u9ad4\u614b\u56f0\u64fe\uff0c\u5728\u9019\u7bc7\u6587\u7ae0\u4e2d\u6211\u5011\u5c07\u6df1\u5ea6\u8207\u4f60\u5206\u4eab\u5e38\u898b\u7684\u9ad4\u614b\u56f0\u64fe\uff0c\u5982\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/10\/01\/yoga-backband\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u99dd\u80cc\u5713\u80a9<\/a>\u3001X\u578b\u817f\u3001<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/08\/08\/pelvic-alignment\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9aa8\u76c6\u524d\u50be<\/a>\u7b49\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-69e53e22879e1\" 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-69e53e22879e1\"  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\/2025\/02\/12\/improve-posture\/#%E4%B8%8A%E5%8D%8A%E8%BA%AB%E9%AB%94%E6%85%8B%E6%94%B9%E5%96%84%E7%91%9C%E7%8F%88%EF%BC%9A%E9%A7%9D%E8%83%8C%E3%80%81%E5%9C%93%E8%82%A9%E7%9A%84%E6%95%91%E6%98%9F\">\u4e0a\u534a\u8eab\u9ad4\u614b\u6539\u5584\u745c\u73c8\uff1a\u99dd\u80cc\u3001\u5713\u80a9\u7684\u6551\u661f<\/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\/2025\/02\/12\/improve-posture\/#%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%EF%BC%88Cobra_Pose%EF%BC%89\">\u773c\u93e1\u86c7\u5f0f\uff08Cobra Pose\uff09<\/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\/2025\/02\/12\/improve-posture\/#%E8%B2%93%E7%89%9B%E5%BC%8F%EF%BC%88Cat-Cow_Pose%EF%BC%89\">\u8c93\u725b\u5f0f\uff08Cat-Cow Pose\uff09<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/helloyogis.com\/magazine\/2025\/02\/12\/improve-posture\/#%E4%B8%8B%E5%8D%8A%E8%BA%AB%E9%AB%94%E6%85%8B%E6%94%B9%E5%96%84%E7%91%9C%E7%8F%88%EF%BC%9A%E5%91%8A%E5%88%A5X%E5%9E%8B%E8%85%BF\">\u4e0b\u534a\u8eab\u9ad4\u614b\u6539\u5584\u745c\u73c8\uff1a\u544a\u5225X\u578b\u817f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2025\/02\/12\/improve-posture\/#%E6%A9%8B%E5%BC%8F%EF%BC%88Bridge_Pose%EF%BC%89\">\u6a4b\u5f0f\uff08Bridge Pose\uff09<\/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\/2025\/02\/12\/improve-posture\/#%E9%B4%BF%E5%BC%8F%EF%BC%88Pigeon_Pose%EF%BC%89\">\u9d3f\u5f0f\uff08Pigeon Pose\uff09<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2025\/02\/12\/improve-posture\/#%E6%A0%B8%E5%BF%83%E5%8A%9B%E9%87%8F%E5%BC%B7%E5%8C%96%EF%BC%9A%E6%94%B9%E5%96%84%E9%AA%A8%E7%9B%86%E5%89%8D%E5%82%BE%E8%88%87%E8%85%B0%E8%83%8C%E5%95%8F%E9%A1%8C\">\u6838\u5fc3\u529b\u91cf\u5f37\u5316\uff1a\u6539\u5584\u9aa8\u76c6\u524d\u50be\u8207\u8170\u80cc\u554f\u984c<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/helloyogis.com\/magazine\/2025\/02\/12\/improve-posture\/#%E8%88%B9%E5%BC%8F%EF%BC%88Boat_Pose%EF%BC%89\">\u8239\u5f0f\uff08Boat Pose\uff09<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%8A%E5%8D%8A%E8%BA%AB%E9%AB%94%E6%85%8B%E6%94%B9%E5%96%84%E7%91%9C%E7%8F%88%EF%BC%9A%E9%A7%9D%E8%83%8C%E3%80%81%E5%9C%93%E8%82%A9%E7%9A%84%E6%95%91%E6%98%9F\"><\/span>\u4e0a\u534a\u8eab\u9ad4\u614b\u6539\u5584\u745c\u73c8\uff1a\u99dd\u80cc\u3001\u5713\u80a9\u7684\u6551\u661f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9C%BC%E9%8F%A1%E8%9B%87%E5%BC%8F%EF%BC%88Cobra_Pose%EF%BC%89\"><\/span><strong>\u773c\u93e1\u86c7\u5f0f\uff08Cobra Pose\uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/FotoJet-2025-01-22T180429.654.jpg\" alt=\"\" class=\"wp-image-23307\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/FotoJet-2025-01-22T180429.654.jpg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/FotoJet-2025-01-22T180429.654-300x225.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/FotoJet-2025-01-22T180429.654-768x576.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/FotoJet-2025-01-22T180429.654-600x450.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u745c\u73c8\u6539\u5584\u9ad4\u614b_<strong>\u773c\u93e1\u86c7\u5f0f\uff08Cobra Pose\uff09<\/strong><\/figcaption><\/figure><p><a href=\"https:\/\/helloyogis.com\/magazine\/2022\/02\/11\/cobra-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u773c\u93e1\u86c7\u5f0f<\/a>\u901a\u904e\u62ac\u8d77\u4e0a\u534a\u8eab\u4e26\u5f8c\u4ef0\uff0c\u80fd\u6709\u6548\u4f38\u5c55\u80f8\u5927\u808c\u3001\u524d\u92f8\u808c\u7b49\u7dca\u7e43\u7684\u80f8\u8154\u524d\u5074\u808c\u7fa4\uff0c\u7de9\u89e3\u56e0\u9577\u671f\u99dd\u80cc\u5c0e\u81f4\u7684\u808c\u8089\u7e2e\u77ed\u3002\u5728\u9019\u500b\u52d5\u4f5c\u4e2d\u4e5f\u9700\u8981\u555f\u52d5\u8c4e\u810a\u808c\u3001\u83f1\u5f62\u808c\u7b49\u80cc\u90e8\u808c\u8089\uff0c\u9010\u6b65\u63d0\u5347\u808c\u529b\u4ee5\u652f\u6490\u810a\u67f1\uff0c\u6539\u5584\u5713\u80a9\u99dd\u80cc\u7684\u9ad4\u614b\u3002<\/p><p>\u52d5\u4f5c\u6b65\u9a5f\uff1a\u96d9\u817f\u8207\u9ad6\u540c\u5bec\u4fef\u81e5\u5730\u9762\uff0c\u96d9\u638c\u7f6e\u65bc\u80f8\u53e3\u5074\u8b93\u6307\u5c16\u671d\u524d\u3002\u5438\u6c23\u6642\u624b\u5fc3\u5f80\u4e0b\u63a8\u7684\u540c\u6642\u4e0a\u534a\u8eab\u5411\u524d\u6ed1\uff0c\u4f9d\u5e8f\u63d0\u8d77\u982d\u3001\u80f8\u3001\u8179\u90e8\u3002\u9019\u662f\u6539\u5584\u99dd\u80cc\u7684\u6700\u4f73\u826f\u65b9\uff0c\u80fd\u6709\u6548\u4f38\u5c55\u80f8\u8154\u524d\u5074\u7dca\u7e43\u7684\u808c\u8089\uff0c\u540c\u6642\u5f37\u5316\u80cc\u90e8\u808c\u7fa4\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%B2%93%E7%89%9B%E5%BC%8F%EF%BC%88Cat-Cow_Pose%EF%BC%89\"><\/span><strong>\u8c93\u725b\u5f0f\uff08Cat-Cow Pose\uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/11\/11281-1024x576.jpeg\" alt=\"\" class=\"wp-image-20580\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/11\/11281-1024x576.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/11\/11281-300x169.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/11\/11281-768x432.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/11\/11281-1536x864.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/11\/11281-600x338.jpeg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/11\/11281.jpeg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u745c\u73c8\u6539\u5584\u9ad4\u614b_<strong>\u8c93\u725b\u5f0f\uff08Cat-Cow Pose\uff09<\/strong><\/figcaption><\/figure><p>\u5728\u505a\u8c93\u725b\u5f0f\u6642\u900f\u904e\u5438\u6c23\u6642\u8170\u690e\u4e0b\u6c89\uff08\u725b\u5f0f\uff09\u548c\u547c\u6c23\u6642\u810a\u67f1\u62f1\u8d77\uff08\u8c93\u5f0f\uff09\uff0c\u4ea4\u66ff\u5c48\u4f38\u810a\u67f1\uff0c\u63d0\u5347\u690e\u9593\u76e4\u7684\u9748\u6d3b\u6027\uff0c\u7de9\u89e3\u4e45\u5750\u5c0e\u81f4\u7684\u80cc\u90e8\u50f5\u786c\u3002\u800c\u725b\u5f0f\u64f4\u5c55\u80f8\u8154\u4e26\u5916\u65cb\u80a9\u80db\u9aa8\uff0c\u6709\u52a9\u65bc\u653e\u9b06\u5713\u80a9\u72c0\u614b\uff1b\u8c93\u5f0f\u5247\u901a\u904e\u6536\u7e2e\u80a9\u80db\u9aa8\u5167\u5074\u808c\u7fa4\uff0c\u5f37\u5316\u80cc\u90e8\u7a69\u5b9a\u6027\u3002<\/p><p>\u52d5\u4f5c\u6b65\u9a5f\uff1a\u5f9e\u56db\u8db3\u8dea\u59ff\u958b\u59cb\uff0c\u8eab\u9ad4\u4fdd\u6301\u8207\u5730\u9762\u5e73\u884c\uff0c\u5927\u817f\u3001\u624b\u81c2\u5782\u76f4\u65bc\u5730\u9762\uff0c\u5438\u6c23\u6e96\u5099\u3002\u5438\u6c23\u6642\uff0c\u982d\u90e8\u5f80\u4e0a\u62ac\uff0c\u8179\u90e8\u4e0b\u6c89\uff0c\u5c3e\u9aa8\u4e0a\u63da\uff0c\u773c\u775b\u770b\u5411\u5929\u82b1\u677f\u3002\u5410\u6c23\u6642\uff0c\u4e0b\u5df4\u5f80\u80f8\u53e3\u6536\uff0c\u80cc\u90e8\u62f1\u8d77\uff0c\u5c3e\u9aa8\u5f80\u4e0b\u6536\u3002\u4ee5\u8c93\u725b\u5f0f\u914d\u5408\u547c\u5438\u9023\u7e8c\u91cd\u8907\u7d04 5-10 \u6b21\u3002\u9019\u662f\u6539\u5584\u5713\u80a9\u7684\u95dc\u9375\u52d5\u4f5c\uff0c\u80fd\u5920\u653e\u9b06\u7dca\u7e43\u7684\u80a9\u9838\uff0c\u589e\u52a0\u810a\u690e\u7684\u9748\u6d3b\u5ea6\u3002<\/p><div class=\"hello-15-p\" id=\"hello-1485785060\"><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><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%8B%E5%8D%8A%E8%BA%AB%E9%AB%94%E6%85%8B%E6%94%B9%E5%96%84%E7%91%9C%E7%8F%88%EF%BC%9A%E5%91%8A%E5%88%A5X%E5%9E%8B%E8%85%BF\"><\/span>\u4e0b\u534a\u8eab\u9ad4\u614b\u6539\u5584\u745c\u73c8\uff1a\u544a\u5225X\u578b\u817f<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A9%8B%E5%BC%8F%EF%BC%88Bridge_Pose%EF%BC%89\"><\/span><strong>\u6a4b\u5f0f\uff08Bridge Pose\uff09<\/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\/11\/\u6a4b\u5f0f-1024x683.jpg\" alt=\"\" class=\"wp-image-23010\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/11\/\u6a4b\u5f0f.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u745c\u73c8\u6539\u5584\u9ad4\u614b<\/figcaption><\/figure><p><a href=\"https:\/\/helloyogis.com\/magazine\/2022\/11\/15\/bridge-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6a4b\u5f0f<\/a>\u901a\u904e\u9ad6\u95dc\u7bc0\u4f38\u5c55\u6fc0\u6d3b\u81c0\u5927\u808c\u8207\u81c0\u4e2d\u808c\uff0c\u6539\u5584\u56e0\u81c0\u808c\u7121\u529b\u5c0e\u81f4\u7684\u819d\u84cb\u5167\u6263\uff08X\u578b\u817f\u7279\u5fb5\uff09\u3002\u5728\u7df4\u7fd2\u6a4b\u5f0f\u6642\u52d5\u4f5c\u61c9\u8a72\u4fdd\u6301\u819d\u84cb\u8207\u8173\u5c16\u540c\u65b9\u5411\uff0c\u9019\u6a23\u53ef\u8a13\u7df4\u4e0b\u80a2\u529b\u7dda\u5c0d\u9f4a\uff0c\u6e1b\u5c11\u819d\u95dc\u7bc0\u5167\u5074\u58d3\u529b\u3002\u901a\u5e38X\u578b\u817f\u5e38\u4f34\u96a8\u9aa8\u76c6\u524d\u50be\u8207\u9ad6\u5167\u65cb\uff0c\u6a4b\u5f0f\u80fd\u540c\u6b65\u62c9\u4f38\u9ac2\u8170\u808c\u4e26\u5f37\u5316\u81c0\u808c\uff0c\u6062\u5fa9\u9aa8\u76c6\u4e2d\u7acb\u4f4d\uff0c\u5f9e\u800c\u77ef\u6b63\u817f\u578b\u3002<\/p><p>\u52d5\u4f5c\u6b65\u9a5f\uff1a\u5e73\u8eba\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u5f4e\u66f2\u96d9\u817f\u8173\u638c\u8e29\u5728\u5730\u4e0a\uff0c\u53ef\u4ee5\u628a\u4e00\u500b\u745c\u73c8\u78da\u593e\u5728\u96d9\u817f\u4e2d\u9593\uff0c\u8b93\u52d5\u4f5c\u7684\u540c\u6642\u9806\u4fbf\u935b\u934a\u5927\u817f\u808c\u8089\u3002\u63a5\u8457\uff0c\u6536\u7dca\u81c0\u90e8\u808c\u8089\uff0c\u6162\u6162\u5411\u4e0a\u63a8\u8d77\u81c0\u90e8\uff0c\u5b8c\u6210\u6a4b\u5f0f<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%B4%BF%E5%BC%8F%EF%BC%88Pigeon_Pose%EF%BC%89\"><\/span><strong>\u9d3f\u5f0f\uff08Pigeon Pose\uff09<\/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\/2025\/01\/\u9d3f\u5f0f-1024x683.jpg\" alt=\"\" class=\"wp-image-23257\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u9d3f\u5f0f-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u9d3f\u5f0f-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u9d3f\u5f0f-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u9d3f\u5f0f-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u9d3f\u5f0f-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u9d3f\u5f0f.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u745c\u73c8\u6539\u5584\u9ad4\u614b_<strong>\u9d3f\u5f0f\uff08Pigeon Pose\uff09<\/strong><\/figcaption><\/figure><p>\u745c\u73c8\u4e2d\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/05\/pigeon-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9d3f\u5f0f<\/a>\u4e3b\u8981\u91dd\u5c0d\u68a8\u72c0\u808c\u8207\u81c0\u5c0f\u808c\u7684\u7dca\u7e43\uff0c\u589e\u52a0\u9ad6\u95dc\u7bc0\u5916\u65cb\u80fd\u529b\uff0c\u6e1b\u5c11\u819d\u84cb\u5411\u5167\u584c\u9677\u7684\u8da8\u52e2\u3002\u55ae\u5074\u9ad6\u90e8\u7684\u6df1\u5ea6\u4f38\u5c55\u6709\u52a9\u65bc\u6539\u5584\u56e0\u9aa8\u76c6\u50be\u659c\u5c0e\u81f4\u7684\u4e0b\u80a2\u529b\u7dda\u504f\u79fb\uff0cX\u578b\u817f\u7684\u4eba\u7684\u9ad6\u5167\u65cb\u808c\u7fa4\u901a\u5e38\u904e\u7dca\uff0c\u9d3f\u5f0f\u53ef\u9b06\u89e3\u9019\u4e9b\u808c\u7fa4\uff0c\u4e26\u5f37\u5316\u5916\u65cb\u808c\u529b\u91cf\uff0c\u9010\u6b65\u6062\u5fa9\u4e0b\u80a2\u529b\u7dda\u5e73\u8861\u3002<\/p><p>\u52d5\u4f5c\u6b65\u9a5f\uff1a\u5f9e\u4f4e\u5f13\u7bad\u6b65\u958b\u59cb\uff0c\u8b93\u81c0\u90e8\u6162\u6162\u6162\u5750\u4e0b\uff0c\u8b93\u9aa8\u76c6\u56de\u5230\u6b63\u4f4d\uff0c\u5c07\u5f8c\u5927\u817f\u5411\u5167\u65cb\u3002\u524d\u817f\u6162\u6162\u653e\u4e0b\uff0c\u76e1\u91cf\u8b93\u524d\u817f\u5c0f\u817f\u8207\u588a\u5b50\u524d\u7de3\u5e73\u884c\u3002\u53ef\u4ee5\u5c07\u4e0a\u534a\u8eab\u5411\u4e0a\u633a\u76f4\uff0c\u4e5f\u53ef\u9078\u64c7\u5411\u524d\u4f38\u5c55\u505c\u7559\uff0c\u5b8c\u6210\u9d3f\u5f0f\u3002\u5982\u679c\u89ba\u5f97\u9ad6\u90e8\u7dca\u7e43\u7121\u6cd5\u8cbc\u5730\u7684\u8a71\uff0c\u53ef\u4ee5\u5728\u524d\u817f\u5927\u817f\u4e0b\u588a\u745c\u73c8\u78da\u3002<\/p><div class=\"hello-content-4\" id=\"hello-226666604\"><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><hr class=\"wp-block-separator\" \/><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A0%B8%E5%BF%83%E5%8A%9B%E9%87%8F%E5%BC%B7%E5%8C%96%EF%BC%9A%E6%94%B9%E5%96%84%E9%AA%A8%E7%9B%86%E5%89%8D%E5%82%BE%E8%88%87%E8%85%B0%E8%83%8C%E5%95%8F%E9%A1%8C\"><\/span>\u6838\u5fc3\u529b\u91cf\u5f37\u5316\uff1a\u6539\u5584\u9aa8\u76c6\u524d\u50be\u8207\u8170\u80cc\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%88%B9%E5%BC%8F%EF%BC%88Boat_Pose%EF%BC%89\"><\/span><strong>\u8239\u5f0f\uff08Boat Pose\uff09<\/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\/2025\/02\/\u8239\u5f0f-1024x683.jpg\" alt=\"\" class=\"wp-image-23396\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/02\/\u8239\u5f0f-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/02\/\u8239\u5f0f-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/02\/\u8239\u5f0f-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/02\/\u8239\u5f0f-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/02\/\u8239\u5f0f-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/02\/\u8239\u5f0f.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption><strong>\u745c\u73c8\u6539\u5584\u9ad4\u614b<\/strong>_<strong>\u8239\u5f0f\uff08Boat Pose\uff09<\/strong><\/figcaption><\/figure><p><a href=\"https:\/\/helloyogis.com\/magazine\/2022\/03\/16\/boat-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8239\u5f0f<\/a>\u9700\u540c\u6642\u555f\u52d5\u8179\u76f4\u808c\u3001\u8179\u6a6b\u808c\u8207\u9ad6\u5c48\u808c\uff0c\u5f37\u5316\u6df1\u5c64\u6838\u5fc3\u7a69\u5b9a\u6027\uff0c\u6e1b\u5c11\u56e0\u6838\u5fc3\u7121\u529b\u5c0e\u81f4\u7684\u9aa8\u76c6\u524d\u50be\u4ee3\u511f\u3002\u5728\u52d5\u4f5c\u4e2d\u9700\u8981\u7dad\u6301\u9aa8\u76c6\u5f8c\u50be\uff0c\u8a13\u7df4\u9ad6\u95dc\u7bc0\u8207\u8170\u690e\u7684\u5354\u8abf\uff0c\u907f\u514d\u8170\u690e\u904e\u5ea6\u4ee3\u511f\uff0c\u5c07\u6709\u52a9\u65bc\u6539\u5584\u8170\u690e\u7a69\u5b9a\u6027\u3002<\/p><p>\u52d5\u4f5c\u6b65\u9a5f\uff1a\u5750\u5728\u745c\u73c8\u588a\u4e0a\u5f4e\u66f2\u819d\u84cb\uff0c\u8173\u5e73\u653e\u5728\u5730\u4e0a\u3002\u96d9\u624b\u653e\u5728\u819d\u84cb\u5f8c\u65b9\uff0c\u6162\u6162\u5c07\u4e0a\u534a\u8eab\u5f80\u5f8c\u50be\u659c\uff0c\u540c\u6642\u62ac\u8d77\u96d9\u8173\uff0c\u4f7f\u5c0f\u817f\u8207\u5730\u9762\u5e73\u884c\u3002\u5982\u679c\u817f\u7121\u6cd5\u4f38\u76f4\uff0c\u4e5f\u53ef\u4ee5\u9078\u64c7\u5f4e\u66f2\u5c0f\u817f\u8b93\u5176\u8207\u5730\u9762\u5e73\u884c\u3002\u9019\u662f\u5f37\u5316\u6838\u5fc3\u7684\u7d93\u5178\u52d5\u4f5c\uff0c\u80fd\u5920\u935b\u934a\u8179\u90e8\u6838\u5fc3\u808c\u7fa4\uff0c\u589e\u5f37\u9ad6\u90e8\u7a69\u5b9a\u6027\u3002<\/p><p>\u7df4\u7fd2\u9019\u4e9b\u745c\u73c8\u52d5\u4f5c\u6642\uff0c\u91cd\u9ede\u4e0d\u5728\u65bc\u505a\u51fa\u6a19\u6e96\u7684\u59ff\u52e2\uff0c\u800c\u662f\u9ad4\u6703\u6bcf\u500b\u52d5\u4f5c\u5e36\u4f86\u7684\u8eab\u9ad4\u89ba\u5bdf\u3002\u900f\u904e\u898f\u5f8b\u7684\u745c\u73c8\u7df4\u7fd2\uff0c\u914d\u5408\u65e5\u5e38\u751f\u6d3b\u4e2d\u7684\u6b63\u78ba\u59ff\u52e2\u7dad\u6301\uff0c\u6211\u5011\u80fd\u5920\u9010\u6b65\u6539\u5584\u9ad4\u614b\u554f\u984c\uff0c\u91cd\u62fe\u81ea\u4fe1\u7684\u5100\u614b\u3002<\/p><p><\/p><p>Cover photo credit by<a href=\"https:\/\/elements.envato.com\/physiotherapist-assisting-woman-in-rehabilitation--NX8X5KD\" target=\"_blank\" rel=\"noreferrer noopener\"> &nbsp;Pressmaster<\/a><\/p><hr class=\"wp-block-separator\" \/><p><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/12\/23\/yoga-health\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u8eab\u9ad4\u8b8a\u5316\u770b\u5f97\u898b\uff01\u7db2\u53cb\u7968\u9078\u8a8d\u8b49\u300c\u8d85\u6709\u611f\u300d\u7684 20 \u500b\u745c\u73c8\u5c0d\u8eab\u5fc3\u7684\u597d\u8655<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/08\/pelvis-tucking\/\">\u505a\u745c\u73c8\u4e5f\u80fd\u6539\u5584\u9aa8\u76c6\u5f8c\u50be\uff1f\u745c\u73c8\u8001\u5e2b Coffee \u6559\u4f60\u9084\u539f\u5b8c\u7f8e\u9ad4\u614b\uff01<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u9577\u671f\u4f7f\u7528\u96fb\u8166\u548c\u624b\u6a5f\u7684\u73fe\u4ee3\u4eba\uff0c\u6700\u5e38\u898b\u7684\u56f0\u64fe\u5c31\u662f\u99dd\u80cc\u548c\u5713\u80a9\u554f\u984c\u3002\u9019\u4e0d\u50c5\u5f71\u97ff\u5916\u8868\uff0c\u66f4\u53ef\u80fd\u5f71\u97ff\u751f\u6d3b\u3002\u5e73\u6642\u591a\u7df4\u7fd2\u7279\u5b9a\u745c\u73c8\u52d5\u4f5c\u6539\u5584\u9ad4\u614b\uff0c\u6bcf\u5929\u53ea\u9700\u8981\u82b15-10\u5206\u9418\u5c31\u80fd\u5e36\u4f86\u5e6b\u52a9\uff01\u672c\u6587\u5c07\u4ecb\u7d39 6 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