{"id":23690,"date":"2025-03-29T17:16:00","date_gmt":"2025-03-29T09:16:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=23690"},"modified":"2025-08-13T13:56:16","modified_gmt":"2025-08-13T05:56:16","slug":"hip-opening-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2025\/03\/29\/hip-opening-yoga\/","title":{"rendered":"\u4e45\u5750\u65cf\u5fc5\u770b\u7684\u300c \u9ad6\u90e8\u6551\u63f4\u653b\u7565\u300d\uff1a\u6559\u4f60 4 \u500b\u958b\u9ad6\u745c\u73c8\u52d5\u4f5c\uff0c\u8f15\u9b06\u544a\u5225\u8eab\u9ad4\u50f5\u786c"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-2879567700\"><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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\/><\/a><\/div><p>\u4f60\u662f\u5426\u66fe\u9ad4\u9a57\u904e\u4e45\u5750\u5f8c\u7ad9\u8d77\u4f86\u6642\u9ad6\u90e8\u611f\u5230\u50f5\u786c\uff1f\u6216\u662f\u5728\u9032\u884c\u904b\u52d5\u6642\uff0c\u56e0\u70ba\u9ad6\u90e8\u6d3b\u52d5\u5ea6\u4e0d\u8db3\u800c\u7121\u6cd5\u5b8c\u6210\u67d0\u4e9b\u52d5\u4f5c\uff1f\u9019\u4e9b\u90fd\u662f\u9ad6\u90e8\u9748\u6d3b\u5ea6\u4e0d\u8db3\u7684\u5e38\u898b\u8868\u73fe\u3002\u5c0d\u65bc\u73fe\u4eca\u8a31\u591a\u4eba\u4f86\u8aaa\uff0c\u9577\u6642\u9593\u5750\u5728\u8fa6\u516c\u684c\u524d\u5de5\u4f5c\uff0c\u9ad6\u90e8\u808c\u8089\u7d93\u5e38\u8655\u65bc\u7dca\u7e43\u72c0\u614b\uff0c\u4e0d\u50c5\u5f71\u97ff\u65e5\u5e38\u6d3b\u52d5\u7684\u8212\u9069\u5ea6\uff0c\u9084\u53ef\u80fd\u5c0e\u81f4\u5404\u7a2e\u4e0d\u9069\u8207\u75bc\u75db\u3002<\/p><p>\u672c\u6587\u5c07\u5e36\u4f60\u6df1\u5165\u8a8d\u8b58\u9ad6\u90e8\u69cb\u9020\uff0c\u4e26\u4ecb\u7d39\u5e7e\u7a2e\u5e38\u898b\u4e14\u6709\u6548\u7684\u958b\u9ad6\u7df4\u7fd2\uff0c\u5e6b\u52a9\u4f60\u6539\u5584\u9ad6\u90e8\u9748\u6d3b\u5ea6\uff0c\u8b93\u4f60\u7684\u8eab\u9ad4\u66f4\u52a0\u8212\u9069\u81ea\u5728\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-69e154906fc84\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 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href=\"https:\/\/helloyogis.com\/magazine\/2025\/03\/29\/hip-opening-yoga\/#4%E5%A5%B3%E7%A5%9E%E5%BC%8F\">4.\u5973\u795e\u5f0f<\/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\/03\/29\/hip-opening-yoga\/#%E7%B7%B4%E7%BF%92%E9%96%8B%E9%AB%96%E7%91%9C%E7%8F%88%E7%9A%84%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\">\u7df4\u7fd2\u958b\u9ad6\u745c\u73c8\u7684\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-8\" href=\"https:\/\/helloyogis.com\/magazine\/2025\/03\/29\/hip-opening-yoga\/#1%E5%85%88%E7%86%B1%E8%BA%AB%E5%86%8D%E9%96%8B%E5%A7%8B\">1.\u5148\u71b1\u8eab\u518d\u958b\u59cb<\/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\/2025\/03\/29\/hip-opening-yoga\/#2%E6%BC%B8%E9%80%B2%E5%BC%8F%E7%B7%B4%E7%BF%92\">2.\u6f38\u9032\u5f0f\u7df4\u7fd2<\/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\/2025\/03\/29\/hip-opening-yoga\/#3%E4%BF%9D%E6%8C%81%E6%B7%B1%E9%95%B7%E7%9A%84%E5%91%BC%E5%90%B8\">3.\u4fdd\u6301\u6df1\u9577\u7684\u547c\u5438<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%AA%8D%E8%AD%98%E9%96%8B%E9%AB%96%EF%BC%9A%E9%AB%96%E9%83%A8%E5%9C%A8%E5%93%AA%E8%A3%A1%EF%BC%9F\"><\/span>\u8a8d\u8b58\u958b\u9ad6\uff1a\u9ad6\u90e8\u5728\u54ea\u88e1\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"735\" height=\"491\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/4c4afe20337141bf31f47b2559ada1e3.jpg\" alt=\"\" class=\"wp-image-23252\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/4c4afe20337141bf31f47b2559ada1e3.jpg 735w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/4c4afe20337141bf31f47b2559ada1e3-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/4c4afe20337141bf31f47b2559ada1e3-600x401.jpg 600w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/><figcaption>Photo credit by<a href=\"https:\/\/www.pinterest.com\/pin\/460704236898425421\/\" target=\"_blank\" rel=\"noreferrer 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href=\"https:\/\/helloyogis.com\/magazine\/2025\/01\/17\/hip-joint-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u8001\u5e2b\u5e38\u8aaa\u7684\u9ad6\u95dc\u7bc0\u5728\u54ea\uff1f\u642d\u914d\u89e3\u5256\u5b78\u5716\u8aaa\uff0c\u6559\u4f60 4 \u62db\u9ad6\u95dc\u7bc0\u4f38\u5c55\u9b06\u958b\u7dca\u7e43<\/a><\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E9%96%8B%E9%AB%96%E7%91%9C%E7%8F%88%E5%8B%95%E4%BD%9C\"><\/span>\u5e38\u898b\u958b\u9ad6\u745c\u73c8\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u958b\u9ad6\u7df4\u7fd2\u4e0d\u50c5\u53ef\u4ee5\u6539\u5584\u9ad6\u90e8\u9748\u6d3b\u6027\uff0c\u9084\u6709\u52a9\u65bc\u6e1b\u8f15\u8170\u90e8\u58d3\u529b\u3001\u6539\u5584\u59ff\u52e2\uff0c\u751a\u81f3\u589e\u5f37\u904b\u52d5\u8868\u73fe\u3002\u4ee5\u4e0b\u4ecb\u7d39\u5e7e\u7a2e\u5e38\u898b\u4e14\u6709\u6548\u7684\u958b\u9ad6\u7df4\u7fd2\uff0c\u7121\u8ad6\u4f60\u662f\u5728\u5bb6\u4e2d\u3001\u8fa6\u516c\u5ba4\u9084\u662f\u5065\u8eab\u623f\uff0c\u90fd\u53ef\u4ee5\u8f15\u9b06\u9032\u884c\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1%E8%9D%B4%E8%9D%B6%E5%BC%8F\"><\/span>1.\u8774\u8776\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u8774\u8776\u5f0f-1024x683.jpg\" alt=\"\" class=\"wp-image-23255\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u8774\u8776\u5f0f-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u8774\u8776\u5f0f-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u8774\u8776\u5f0f-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u8774\u8776\u5f0f-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u8774\u8776\u5f0f-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/01\/\u8774\u8776\u5f0f.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u8774\u8776\u5f0f\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p><a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/31\/butterfly-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8774\u8776\u5f0f<\/a>\u662f\u4e00\u7a2e\u7c21\u55ae\u800c\u6709\u6548\u7684\u958b\u9ad6\u7df4\u7fd2\uff0c\u7279\u5225\u9069\u5408\u521d\u5b78\u8005\u3002\u6211\u5011\u7d93\u5e38\u53ef\u4ee5\u770b\u5230\u745c\u73c8\u8ab2\u4e0a\u5b78\u54e1\u5011\u5750\u5728\u5730\u588a\u4e0a\uff0c\u5169\u8173\u8173\u638c\u76f8\u5c0d\uff0c\u96d9\u819d\u5f80\u5916\u6253\u958b\uff0c\u9019\u5c31\u662f\u57fa\u672c\u7684\u8774\u8776\u5f0f\u59ff\u52e2\u3002\u5728\u505a\u8774\u8776\u5f0f\u6642\uff0c\u96d9\u624b\u53ef\u4ee5\u63e1\u4f4f\u8173\u8e1d\u6216\u8173\u638c\uff0c\u4fdd\u6301\u80cc\u90e8\u633a\u76f4\u3002\u63a5\u8457\uff0c\u5617\u8a66\u5c07\u819d\u84cb\u76e1\u91cf\u5f80\u4e0b\u58d3\uff0c\u611f\u53d7\u5927\u817f\u5167\u5074\u7684\u62c9\u4f38\u3002\u521d\u5b78\u8005\u53ef\u4ee5\u5c07\u8173\u638c\u653e\u5728\u96e2\u9aa8\u76c6\u8f03\u9060\u7684\u4f4d\u7f6e\uff0c\u96a8\u8457\u67d4\u8edf\u5ea6\u63d0\u9ad8\uff0c\u518d\u9010\u6f38\u5c07\u8173\u638c\u9760\u8fd1\u9aa8\u76c6\u3002<\/p><div class=\"hello-15-p\" id=\"hello-1010386219\"><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>\u4f60\u53ef\u4ee5\u5728\u9019\u500b\u59ff\u52e2\u4e2d\u505c\u755930\u79d2\u81f31\u5206\u9418\u9032\u884c\u958b\u9ad6\u7df4\u7fd2\uff0c\u6df1\u547c\u5438\u4e26\u653e\u9b06\u808c\u8089\u3002\u96a8\u8457\u7df4\u7fd2\u6b21\u6578\u589e\u52a0\uff0c\u4f60\u6703\u767c\u73fe\u80fd\u5920\u5c07\u819d\u84cb\u653e\u5f97\u66f4\u4f4e\uff0c\u9ad6\u90e8\u7684\u958b\u653e\u5ea6\u4e5f\u6703\u9010\u6f38\u63d0\u9ad8\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2%E9%9D%92%E8%9B%99%E5%BC%8F\"><\/span>2.\u9752\u86d9\u5f0f<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\/2025\/04\/\u9752\u86d9\u5f0f3-1024x683.jpg\" alt=\"\" class=\"wp-image-23691\" width=\"1024\" height=\"683\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/\u9752\u86d9\u5f0f3-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/\u9752\u86d9\u5f0f3-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/\u9752\u86d9\u5f0f3-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/\u9752\u86d9\u5f0f3-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/\u9752\u86d9\u5f0f3-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/04\/\u9752\u86d9\u5f0f3-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u9752\u86d9\u5f0f\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p><a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/30\/frog-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u9752\u86d9\u5f0f<\/a>\u662f\u4e00\u500b\u66f4\u9032\u968e\u7684\u958b\u9ad6\u59ff\u52e2\uff0c\u5b83\u7279\u5225\u91dd\u5c0d\u9ad6\u90e8\u7684\u65cb\u8f49\u6d3b\u52d5\u5ea6\u3002\u9019\u500b\u59ff\u52e2\u985e\u4f3c\u65bc\u8db4\u5728\u5730\u4e0a\u7684\u9752\u86d9\uff0c\u56e0\u6b64\u5f97\u540d\u3002\u505a\u9752\u86d9\u5f0f\u6642\uff0c\u4f60\u53ef\u4ee5\u5148\u8dea\u5728\u5730\u677f\u4e0a\uff0c\u7136\u5f8c\u5c07\u819d\u84cb\u5411\u5916\u6253\u958b\uff0c\u4f7f\u5927\u817f\u8207\u5730\u677f\u6210 90 \u5ea6\u89d2\u3002\u8173\u8e1d\u61c9\u8207\u819d\u84cb\u5c0d\u9f4a\uff0c\u8173\u638c\u7684\u5167\u5074\u671d\u4e0a\u3002\u63a5\u8457\uff0c\u653e\u4f4e\u4e0a\u534a\u8eab\uff0c\u53ef\u4ee5\u7528\u524d\u81c2\u652f\u6490\u6216\u5c07\u80f8\u90e8\u548c\u4e0b\u5df4\u8cbc\u8fd1\u5730\u9762\uff0c\u8996\u500b\u4eba\u67d4\u8edf\u5ea6\u800c\u5b9a\u3002<\/p><p>\u5728\u9019\u500b\u59ff\u52e2\u4e2d\uff0c\u4f60\u6703\u611f\u53d7\u5230\u9ad6\u90e8\u5167\u5074\u7684\u5f37\u70c8\u62c9\u4f38\u3002\u521d\u5b78\u8005\u53ef\u80fd\u6703\u611f\u5230\u4e0d\u8212\u9069\uff0c\u5efa\u8b70\u5f9e\u77ed\u6642\u9593\u958b\u59cb\uff0c\u598215-30\u79d2\uff0c\u7136\u5f8c\u9010\u6f38\u589e\u52a0\u505c\u7559\u6642\u9593\u3002\u7df4\u7fd2\u6642\uff0c\u8a18\u5f97\u4fdd\u6301\u547c\u5438\u5e73\u7a69\uff0c\u907f\u514d\u5c4f\u4f4f\u547c\u5438\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3%E5%BC%93%E6%AD%A5\"><\/span>3.\u5f13\u6b65<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\/2022\/11\/image15-1024x683.jpg\" alt=\"\" class=\"wp-image-16726\" width=\"1024\" height=\"683\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/image15-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/image15-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/image15-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/image15-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/image15-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/11\/image15.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u5f13\u6b65\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5f13\u6b65\u662f\u91dd\u5c0d\u9ad6\u5c48\u808c\u7684\u6709\u6548\u7df4\u7fd2\uff0c\u53ef\u4ee5\u6539\u5584\u9ad6\u90e8\u7684\u524d\u5c48\u80fd\u529b\u3002\u505a\u5f13\u6b65\u4f38\u5c55\u6642\uff0c\u9996\u5148\u7ad9\u7acb\uff0c\u7136\u5f8c\u8de8\u51fa\u4e00\u5927\u6b65\u5f62\u6210\u5f13\u7bad\u6b65\u59ff\u52e2\uff0c\u524d\u817f\u819d\u84cb\u5f4e\u66f2\uff0c\u5f8c\u817f\u53ef\u4ee5\u4f38\u76f4\u6216\u8dea\u5730\u3002\u4fdd\u6301\u4e0a\u8eab\u633a\u76f4\uff0c\u6162\u6162\u4e0b\u6c89\uff0c\u76f4\u5230\u611f\u53d7\u5230\u5f8c\u817f\u9ad6\u90e8\u524d\u5074\u7684\u4f38\u5c55\u611f\u3002\u70ba\u4e86\u589e\u52a0\u4f38\u5c55\u6548\u679c\uff0c\u53ef\u4ee5\u5c07\u96d9\u624b\u624b\u81c2\u8209\u904e\u982d\u9802\u3002<\/p><div class=\"hello-content-4\" id=\"hello-3579187345\"><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=\"4%E5%A5%B3%E7%A5%9E%E5%BC%8F\"><\/span>4.\u5973\u795e\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/hy_121A6028-1024x683.jpg\" alt=\"\" class=\"wp-image-19741\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/hy_121A6028-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/hy_121A6028-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/hy_121A6028-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/hy_121A6028-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/hy_121A6028-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/08\/hy_121A6028.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u5973\u795e\u5f0f\u00a9  HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u300c\u5973\u795e\u5f0f\u300d\u662f\u4e00\u7a2e\u53ef\u4ee5\u5f37\u5316\u4e0b\u534a\u8eab\u7684\u958b\u9ad6\u745c\u73c8\u52d5\u4f5c\u3002\u9996\u5148\uff0c\u5c07\u96d9\u8173\u5206\u958b\u7d04\u6bd4\u80a9\u5bec\u591a\u4e00\u9ede\uff0c\u8173\u5c16\u671d\u5916\u544845\u5ea6\u89d2\u3002\u63a5\u8457\u5f4e\u66f2\u819d\u84cb\u4f7f\u5927\u817f\u76e1\u91cf\u8207\u5730\u9762\u5e73\u884c\uff0c\u540c\u6642\u81c0\u90e8\u4e0b\u6c89\uff0c\u91cd\u91cf\u5747\u52fb\u5206\u5e03\u65bc\u96d9\u8173\u3002\u4e0a\u534a\u8eab\u4fdd\u6301\u810a\u690e\u633a\u76f4\uff0c\u80a9\u8180\u653e\u9b06\u4e0b\u6c89\uff0c\u6838\u5fc3\u6536\u7dca\u3002\u624b\u81c2\u6709\u591a\u7a2e\u8b8a\u5316\uff0c\u50cf\u662f\u53ef\u4ee5\u5728\u80f8\u524d\u5408\u5341\uff0c\u6216\u5c07\u96d9\u624b\u9ad8\u8209\u5728\u4e0a\u65b9\u5408\u5341\u3001\u5f4e\u66f2\u624b\u8098\u7b49\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B7%B4%E7%BF%92%E9%96%8B%E9%AB%96%E7%91%9C%E7%8F%88%E7%9A%84%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85\"><\/span>\u7df4\u7fd2\u958b\u9ad6\u745c\u73c8\u7684\u6ce8\u610f\u4e8b\u9805<span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u9032\u884c\u958b\u9ad6\u7df4\u7fd2\u6642\uff0c\u6709\u5e7e\u9ede\u91cd\u8981\u7684\u6ce8\u610f\u4e8b\u9805\u9700\u8981\u8b39\u8a18\uff0c\u4ee5\u78ba\u4fdd\u7df4\u7fd2\u7684\u5b89\u5168\u6027\u548c\u6709\u6548\u6027\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1%E5%85%88%E7%86%B1%E8%BA%AB%E5%86%8D%E9%96%8B%E5%A7%8B\"><\/span>1.\u5148\u71b1\u8eab\u518d\u958b\u59cb<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u958b\u9ad6\u7df4\u7fd2\u6700\u597d\u5728\u8eab\u9ad4\u5145\u5206\u71b1\u8eab\u5f8c\u9032\u884c\uff0c\u5982\u505a2-3\u8f2a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/07\/16\/sun-salutation-all\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u62dc\u65e5\u5f0f<\/a>\uff0c\u4f7f\u808c\u8089\u6eab\u6696\u4e26\u589e\u52a0\u8840\u6db2\u5faa\u74b0\uff0c\u9019\u6a23\u5728\u4f38\u5c55\u6642\u80fd\u4f7f\u808c\u8089\u66f4\u5bb9\u6613\u5ef6\u5c55\uff0c\u4e5f\u53ef\u4ee5\u6e1b\u5c11\u53d7\u50b7\u98a8\u96aa\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2%E6%BC%B8%E9%80%B2%E5%BC%8F%E7%B7%B4%E7%BF%92\"><\/span>2.\u6f38\u9032\u5f0f\u7df4\u7fd2<span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u4e0d\u8981\u671f\u671b\u4e00\u6b21\u7df4\u7fd2\u5c31\u80fd\u9054\u5230\u7406\u60f3\u7684\u958b\u9ad6\u6548\u679c\uff0c\u8010\u5fc3\u548c\u6301\u7e8c\u6027\u662f\u95dc\u9375\u3002\u958b\u59cb\u6642\u53ef\u80fd\u6703\u611f\u5230\u4e0d\u9069\u6216\u7dca\u7e43\uff0c\u9019\u662f\u6b63\u5e38\u7684\uff0c\u53ef\u4ee5\u5148\u7528\u4e00\u4e9b\u8f14\u5177\u5e6b\u52a9\u7df4\u7fd2\u3002\u4f46\u5982\u679c\u611f\u5230\u5f37\u70c8\u75bc\u75db\uff0c\u61c9\u7acb\u5373\u505c\u6b62\u4e26\u8abf\u6574\u59ff\u52e2\u6216\u6e1b\u5c11\u5f37\u5ea6\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3%E4%BF%9D%E6%8C%81%E6%B7%B1%E9%95%B7%E7%9A%84%E5%91%BC%E5%90%B8\"><\/span>3.\u4fdd\u6301\u6df1\u9577\u7684\u547c\u5438<span 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href=\"https:\/\/helloyogis.com\/magazine\/2024\/12\/30\/pigeon-pose-qa\/\">\u70ba\u4ec0\u9ebc\u9d3f\u5f0f\u5750\u4e0d\u4e0b\u53bb\uff1f\u60f3\u64c1\u6709\u9748\u6d3b\u9ad6\u95dc\u7bc0\uff0c\u4f60\u9996\u5148\u9700\u8981\u4e86\u89e3\u5982\u4f55\u8abf\u6574\u4f60\u7684\u9d3f\u5f0f<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/08\/27\/back-pain\/\">\u8170\u9178\u80cc\u75db\u8a72\u505a\u4ec0\u9ebc\u904b\u52d5\uff1f\u7c21\u55ae 8 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