{"id":23898,"date":"2025-05-06T20:03:00","date_gmt":"2025-05-06T12:03:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=23898"},"modified":"2025-08-13T13:51:25","modified_gmt":"2025-08-13T05:51:25","slug":"bottleneck-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2025\/05\/06\/bottleneck-yoga\/","title":{"rendered":"\u7df4\u745c\u73c8\u5361\u95dc\uff1f 5 \u500b\u7a81\u7834\u7df4\u7fd2\u74f6\u9838\u3001\u7dad\u6301\u71b1\u60c5\u7684\u5c0f\u79d8\u8a23"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-362651647\"><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>\u7df4\u745c\u73c8\u5c31\u50cf\u5b78\u7fd2\u4efb\u4f55\u4e8b\u7269\u4e00\u6a23\uff0c\u7d2f\u7a4d\u4e00\u6bb5\u6642\u9593\u5f8c\u96e3\u514d\u6703\u9047\u5230\u300c\u5361\u95dc\u300d\u7684\u72c0\u6cc1\uff1a\u52d5\u4f5c\u597d\u50cf\u505c\u6eef\u4e0d\u524d\u3001\u71b1\u60c5\u9010\u6f38\u6d88\u9000\uff0c\u751a\u81f3\u958b\u59cb\u627e\u85c9\u53e3\u8df3\u904e\u7df4\u7fd2\u3002<\/p><p>\u4f46\u5225\u64d4\u5fc3\uff0c\u9019\u662f\u4efb\u4f55\u4eba\u90fd\u53ef\u80fd\u9047\u5230\u7684\u7df4\u7fd2\u74f6\u9838\uff0c\u76f8\u53cd\u5730\u6709\u6642\u9019\u4e9b\u632b\u6298\u662f\u8b93\u4f60\u505c\u4e0b\u4f86\u56de\u904e\u982d\u6aa2\u8996\u81ea\u5df1\u7684\u7df4\u7fd2\uff0c\u6709\u6642\u53cd\u800c\u80fd\u70ba\u4f60\u5e36\u4f86\u65b0\u7684\u6536\u7a6b \u3002\u9019\u7bc7\u6587\u7ae0\u5c07\u5206\u4eab 5 \u500b\u5be6\u7528\u7684\u5c0f \u79d8\u8a23 \uff0c\u5e6b\u52a9\u4f60\u91cd\u65b0\u9ede\u71c3 \u745c\u73c8\u52d5\u529b\uff0c\u8b93\u4f60\u7a81\u7834\u5361\u95dc\u671f\uff0c\u7df4\u7fd2\u4e4b\u8def\u8d70\u5f97\u66f4\u9577\u9060\u3001\u66f4\u6709\u8da3\uff01<\/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-69d4be48be9ca\" 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-69d4be48be9ca\"  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\/05\/06\/bottleneck-yoga\/#%E7%82%BA%E4%BB%80%E9%BA%BC%E7%B7%B4%E7%91%9C%E7%8F%88%E4%B8%80%E9%99%A3%E5%AD%90%E5%BE%8C%E5%AE%B9%E6%98%93%E5%8D%A1%E9%97%9C%EF%BC%9F\">\u70ba\u4ec0\u9ebc\u7df4\u745c\u73c8\u4e00\u9663\u5b50\u5f8c\u5bb9\u6613\u5361\u95dc\uff1f<\/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\/2025\/05\/06\/bottleneck-yoga\/#%E7%91%9C%E7%8F%88%E5%8D%A1%E9%97%9C%E6%9C%9F%EF%BC%9A%E7%AA%81%E7%A0%B4%E7%93%B6%E9%A0%B8%E3%80%81%E7%B6%AD%E6%8C%81%E7%86%B1%E6%83%85%E7%9A%84_5_%E5%80%8B%E5%B0%8F%E7%A7%98%E8%A8%A3\">\u745c\u73c8\u5361\u95dc\u671f\uff1a\u7a81\u7834\u74f6\u9838\u3001\u7dad\u6301\u71b1\u60c5\u7684 5 \u500b\u5c0f\u79d8\u8a23<\/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\/2025\/05\/06\/bottleneck-yoga\/#1_%E7%A7%98%E8%A8%A3%E4%B8%80%EF%BC%9A%E9%87%8D%E6%8B%BE%E5%9F%BA%E7%A4%8E%EF%BC%8C%E6%B7%B1%E5%8C%96%E6%A0%B9%E5%9F%BA\">1. \u79d8\u8a23\u4e00\uff1a\u91cd\u62fe\u57fa\u790e\uff0c\u6df1\u5316\u6839\u57fa<\/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\/2025\/05\/06\/bottleneck-yoga\/#2_%E7%A7%98%E8%A8%A3%E4%BA%8C%EF%BC%9A%E6%B3%A8%E5%85%A5%E6%96%B0%E6%84%8F%EF%BC%8C%E6%89%93%E7%A0%B4%E6%85%A3%E6%80%A7\">2. \u79d8\u8a23\u4e8c\uff1a\u6ce8\u5165\u65b0\u610f\uff0c\u6253\u7834\u6163\u6027<\/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\/2025\/05\/06\/bottleneck-yoga\/#3_%E7%A7%98%E8%A8%A3%E4%B8%89%EF%BC%9A%E8%A8%AD%E5%AE%9A%E6%B8%85%E6%99%B0%E5%B0%8F%E7%9B%AE%E6%A8%99%EF%BC%8C%E7%B4%AF%E7%A9%8D%E6%88%90%E5%B0%B1%E6%84%9F\">3. \u79d8\u8a23\u4e09\uff1a\u8a2d\u5b9a\u6e05\u6670\u5c0f\u76ee\u6a19\uff0c\u7d2f\u7a4d\u6210\u5c31\u611f<\/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\/05\/06\/bottleneck-yoga\/#4_%E7%A7%98%E8%A8%A3%E5%9B%9B%EF%BC%9A%E5%B0%8B%E6%B1%82%E9%80%A3%E7%B5%90%EF%BC%8C%E7%A4%BE%E7%BE%A4%E6%9C%89%E4%BC%B4%E4%B8%8D%E5%AD%A4%E5%96%AE\">4. \u79d8\u8a23\u56db\uff1a\u5c0b\u6c42\u9023\u7d50\uff0c\u793e\u7fa4\u6709\u4f34\u4e0d\u5b64\u55ae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2025\/05\/06\/bottleneck-yoga\/#5_%E7%A7%98%E8%A8%A3%E4%BA%94%EF%BC%9A%E5%82%BE%E8%81%BD%E8%BA%AB%E9%AB%94%EF%BC%8C%E5%96%84%E5%BE%85%E8%87%AA%E5%B7%B1%E6%9C%80%E9%87%8D%E8%A6%81\">5. \u79d8\u8a23\u4e94\uff1a\u50be\u807d\u8eab\u9ad4\uff0c\u5584\u5f85\u81ea\u5df1\u6700\u91cd\u8981<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%82%BA%E4%BB%80%E9%BA%BC%E7%B7%B4%E7%91%9C%E7%8F%88%E4%B8%80%E9%99%A3%E5%AD%90%E5%BE%8C%E5%AE%B9%E6%98%93%E5%8D%A1%E9%97%9C%EF%BC%9F\"><\/span><strong>\u70ba\u4ec0\u9ebc\u7df4\u745c\u73c8\u4e00\u9663\u5b50\u5f8c\u5bb9\u6613\u5361\u95dc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u4eba\u662f\u6709\u6163\u6027\u7684\u751f\u7269\uff0c\u7576\u9577\u6642\u9593\u63a5\u89f8\u4e00\u4ef6\u4e8b\uff0c\u6211\u5011\u81ea\u7136\u800c\u7136\u6703\u4e0d\u50cf\u4e00\u958b\u59cb\u90a3\u4e9b\u6709\u71b1\u5ff1\uff0c\u4f60\u53ef\u80fd\u6703\u89ba\u5f97\u4e00\u76f4\u91cd\u8907\u719f\u6089\u7684\u5e8f\u5217\u6216\u9ad4\u5f0f\u5f88\u7121\u804a\u3001\u9047\u5230\u56f0\u96e3\u9ad4\u5f0f\u6642\uff0c\u4e00\u76f4\u89e3\u9396\u5931\u6557\u5f88\u6cae\u55aa\uff0c\u4e5f\u53ef\u80fd\u662f\u4f60\u4e5f\u4e0d\u77e5\u9053\u81ea\u5df1\u73fe\u5728\u9084\u80fd\u5f80\u54ea\u500b\u5730\u65b9\u7cbe\u9032\u9032\u6b65\uff0c\u627e\u4e0d\u5230\u7576\u524d\u61c9\u8a72\u64fa\u653e\u7684\u7df4\u7fd2\u91cd\u9ede\u3002\u9019\u4e9b\u56e0\u7d20\u90fd\u53ef\u80fd\u5c0e\u81f4\u4f60\u611f\u5230\u7070\u5fc3\uff0c\u751a\u81f3\u6709\u4e9b\u60f3\u8981\u653e\u68c4\u745c\u73c8\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%91%9C%E7%8F%88%E5%8D%A1%E9%97%9C%E6%9C%9F%EF%BC%9A%E7%AA%81%E7%A0%B4%E7%93%B6%E9%A0%B8%E3%80%81%E7%B6%AD%E6%8C%81%E7%86%B1%E6%83%85%E7%9A%84_5_%E5%80%8B%E5%B0%8F%E7%A7%98%E8%A8%A3\"><\/span>\u745c\u73c8\u5361\u95dc\u671f\uff1a<strong>\u7a81\u7834\u74f6\u9838\u3001\u7dad\u6301\u71b1\u60c5\u7684 5 \u500b\u5c0f\u79d8\u8a23<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u563f\uff0c\u5148\u5225\u6025\u8457\u653e\u68c4\u5f97\u90a3\u9ebc\u5feb\uff0c\u8a66\u8a66\u4ee5\u4e0b\u9019 5 \u500b\u5e6b\u52a9\u4f60\u91cd\u71c3\u71b1\u60c5\u7684\u5c0f\u65b9\u6cd5\u5427\uff01\u4f60\u53ef\u4ee5\u4e0d\u8981\u4e94\u500b\u90fd\u505a\uff0c\u4f46\u81f3\u5c11\u6311\u4e00\u500b\u81ea\u5df1\u611f\u8208\u8da3\u7684\u65b9\u5411\uff0c\u8a66\u8457\u5f80\u524d\u8d70\uff0c\u7576\u8de8\u8d8a\u4e86\u90a3\u6b65\u9072\u7591\uff0c\u4f60\u5c31\u53c8\u66f4\u9032\u4e00\u6b65\u4e86\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E7%A7%98%E8%A8%A3%E4%B8%80%EF%BC%9A%E9%87%8D%E6%8B%BE%E5%9F%BA%E7%A4%8E%EF%BC%8C%E6%B7%B1%E5%8C%96%E6%A0%B9%E5%9F%BA\"><\/span><strong>1. \u79d8\u8a23\u4e00\uff1a\u91cd\u62fe\u57fa\u790e\uff0c\u6df1\u5316\u6839\u57fa<\/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\/2025\/05\/73e83ee0-8a9f-4385-be42-9e06f1660cbc-1024x683.jpeg\" alt=\"\" class=\"wp-image-23900\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/05\/73e83ee0-8a9f-4385-be42-9e06f1660cbc-1024x683.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/05\/73e83ee0-8a9f-4385-be42-9e06f1660cbc-300x200.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/05\/73e83ee0-8a9f-4385-be42-9e06f1660cbc-768x512.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/05\/73e83ee0-8a9f-4385-be42-9e06f1660cbc-1536x1024.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/05\/73e83ee0-8a9f-4385-be42-9e06f1660cbc-600x400.jpeg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/05\/73e83ee0-8a9f-4385-be42-9e06f1660cbc.jpeg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Photo credit by <a href=\"https:\/\/elements.envato.com\/user\/kolesnikovsergii\" target=\"_blank\" rel=\"noreferrer noopener\">kolesnikovsergii<\/a><\/figcaption><\/figure><p>\u7576\u611f\u89ba\u7df4\u7fd2\u505c\u6eef\u6642\uff0c\u56de\u6b78\u57fa\u790e\u5f80\u5f80\u662f\u6700\u597d\u7684\u7a81\u7834\u53e3\u3002\u8a31\u591a\u9032\u968e\u9ad4\u5f0f\u7684\u6311\u6230\uff0c\u6839\u6e90\u5e38\u5728\u65bc\u57fa\u790e\u4e0d\u5920\u7a69\u56fa\u3002\u4f60\u53ef\u4ee5\u91cd\u65b0\u82b1\u6642\u9593\u5728\u4e00\u4e9b\u57fa\u790e\u7684\u9ad4\u5f0f\u7df4\u7fd2\uff0c\u6bd4\u5982\uff1a\u5c71\u5f0f (Tadasana)\u3001 \u4e0b\u72ac\u5f0f (Downward-Facing Dog)\u3001 \u62dc\u65e5\u5f0f (Sun Salutations)\u3001 \u6230\u58eb\u7cfb\u5217 (Warrior Poses) \u7b49\u3002\u9019\u6b21\u653e\u6162\u4e00\u9ede\uff0c\u4ed4\u7d30\u611f\u53d7\u8eab\u9ad4\u7684\u9806\u4f4d\u3001\u808c\u8089\u7684\u555f\u52d5\u3001\u4ee5\u53ca\u547c\u5438\u7684\u6d41\u52d5\uff0c\u4e5f\u8a31\u80fd\u767c\u73fe\u4e00\u4e9b\u4e00\u76f4\u88ab\u5ffd\u7565\u7684\u7d30\u7bc0\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E7%A7%98%E8%A8%A3%E4%BA%8C%EF%BC%9A%E6%B3%A8%E5%85%A5%E6%96%B0%E6%84%8F%EF%BC%8C%E6%89%93%E7%A0%B4%E6%85%A3%E6%80%A7\"><\/span><strong>2. \u79d8\u8a23\u4e8c\uff1a\u6ce8\u5165\u65b0\u610f\uff0c\u6253\u7834\u6163\u6027<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u4e00\u6210\u4e0d\u8b8a\u7684\u7df4\u7fd2\u5167\u5bb9\u662f\u627c\u6bba\u71b1\u60c5\u7684\u4e3b\u56e0\u4e4b\u4e00\u3002\u5076\u723e\u7d66\u81ea\u5df1\u7684\u7df4\u7fd2\u4f86\u9ede\u4e0d\u4e00\u6a23\u7684\u523a\u6fc0\u5427\uff01\u4f60\u53ef\u4ee5\u5617\u8a66\u4e0d\u540c\u98a8\u683c\uff0c\u50cf\u662f\u5982\u679c\u4f60\u7fd2\u6163\u7df4\u7fd2\u52d5\u614b\u7684\u6d41\u52d5\u745c\u73c8 (Vinyasa) \uff0c\u90a3\u5c31\u5617\u8a66\u770b\u770b\u504f\u975c\u614b\u7684\u9670\u745c\u73c8 (Yin Yoga)\u3002\u6c92\u6311\u6230\u904e\u745c\u73c8\u8f2a\u3001\u7a7a\u4e2d\u745c\u73c8\u7b49\u985e\u578b\u7684\u745c\u73c8\uff0c\u90a3\u5c31\u8a66\u8a66\u770b\u5831\u540d\u4e0d\u540c\u7684\u8001\u5e2b\u8207\u8ab2\u7a0b\uff0c\u8aaa\u4e0d\u5b9a\u4e00\u8a66\u4e4b\u5f8c\uff0c\u4f60\u99ac\u4e0a\u5c31\u611b\u4e0a\u4e86\uff0c\u53c8\u53ef\u4ee5\u958b\u555f\u4e00\u689d\u5168\u65b0\u7684\u5b78\u7fd2\u9053\u8def\u3002<\/p><div class=\"hello-15-p\" id=\"hello-2615853988\"><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=\"3_%E7%A7%98%E8%A8%A3%E4%B8%89%EF%BC%9A%E8%A8%AD%E5%AE%9A%E6%B8%85%E6%99%B0%E5%B0%8F%E7%9B%AE%E6%A8%99%EF%BC%8C%E7%B4%AF%E7%A9%8D%E6%88%90%E5%B0%B1%E6%84%9F\"><\/span><strong>3. \u79d8\u8a23\u4e09\uff1a\u8a2d\u5b9a\u6e05\u6670\u5c0f\u76ee\u6a19\uff0c\u7d2f\u7a4d\u6210\u5c31\u611f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u6f2b\u7121\u76ee\u7684\u5730\u7df4\u7fd2\u5bb9\u6613\u8ff7\u5931\u65b9\u5411\u3002\u70ba\u81ea\u5df1\u8a2d\u5b9a\u4e00\u4e9b\u5177\u9ad4\u3001\u53ef\u9054\u6210\u7684\u5c0f\u76ee\u6a19\uff0c\u80fd\u6709\u6548\u63d0\u5347 \u745c\u73c8\u52d5\u529b\u3002\u4e0d\u904e\u8981\u8a18\u4f4f\u8a2d\u5b9a**\u76ee\u6a19\u7684\u65b9\u5f0f\u8981\u300c\u5c0f\u300d\u800c\u300c\u660e\u78ba\u300d\u3002**\u5982\uff1a\u300c\u672c\u9031\u7df4\u7fd2 3 \u6b21\uff0c\u6bcf\u6b21 30 \u5206\u9418\u300d\u3001\u300c\u9019\u500b\u6708\u5b78\u6703\u70cf\u9d09\u5f0f\u6e96\u5099\u52d5\u4f5c\u300d\u3001\u300c\u81ea\u5df1\u8a2d\u8a08 1 \u7d44\u7b26\u5408\u9700\u6c42\u7684 20 \u5206\u9418\u745c\u73c8\u5e8f\u5217\u300d\uff0c\u907f\u514d\u8a2d\u5b9a\u592a\u96e3\u9054\u5230\u7684\u76ee\u6a19\uff0c\u4e5f\u5225\u5fd8\u4e86\u9054\u6210\u6642\u7d66\u81ea\u5df1\u4e00\u4e9b\u80af\u5b9a\u548c\u9f13\u52f5\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E7%A7%98%E8%A8%A3%E5%9B%9B%EF%BC%9A%E5%B0%8B%E6%B1%82%E9%80%A3%E7%B5%90%EF%BC%8C%E7%A4%BE%E7%BE%A4%E6%9C%89%E4%BC%B4%E4%B8%8D%E5%AD%A4%E5%96%AE\"><\/span><strong>4. \u79d8\u8a23\u56db\uff1a\u5c0b\u6c42\u9023\u7d50\uff0c\u793e\u7fa4\u6709\u4f34\u4e0d\u5b64\u55ae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/03\/FotoJet-2025-03-24T170138.209.jpg\" alt=\"\" class=\"wp-image-23606\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/03\/FotoJet-2025-03-24T170138.209.jpg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/03\/FotoJet-2025-03-24T170138.209-300x225.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/03\/FotoJet-2025-03-24T170138.209-768x576.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/03\/FotoJet-2025-03-24T170138.209-600x450.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><p>\u4e00\u500b\u4eba\u7e3d\u662f\u6703\u89ba\u5f97\u5b64\u55ae\u7121\u529b\u7684\u6642\u5019\uff0c\u4e0d\u59a8\u591a\u8d70\u51fa\u81ea\u5df1\u7684\u8212\u9069\u5708\uff0c\u53c3\u52a0\u4e00\u4e9b\u745c\u73c8\u76f8\u95dc\u7684\u6d3b\u52d5\u6216\u805a\u6703\uff0c\u5efa\u7acb\u8207\u4ed6\u4eba\u9023\u7d50\uff0c\u80fd\u5e36\u4f86\u610f\u60f3\u4e0d\u5230\u7684\u652f\u6301\u8207\u52d5\u529b\u3002Hello Yogis \u6c38\u9060\u90fd\u662f\u4f60\u745c\u73c8\u4e4b\u8def\u4e0a\u7684\u597d\u5925\u4f34\uff01\u6211\u5011\u5728\u570b\u969b\u745c\u73c8\u65e5\u4e5f\u6709\u8209\u8fa6\u4e00\u5834\u8c50\u5bcc\u7684\u5168\u65e5\u745c\u73c8\u6d3b\u52d5\uff0c\u7b49\u4f60\u4f86\u53c3\u52a0\u5594\uff5e<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E7%A7%98%E8%A8%A3%E4%BA%94%EF%BC%9A%E5%82%BE%E8%81%BD%E8%BA%AB%E9%AB%94%EF%BC%8C%E5%96%84%E5%BE%85%E8%87%AA%E5%B7%B1%E6%9C%80%E9%87%8D%E8%A6%81\"><\/span><strong>5. \u79d8\u8a23\u4e94\uff1a\u50be\u807d\u8eab\u9ad4\uff0c\u5584\u5f85\u81ea\u5df1\u6700\u91cd\u8981<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u6709\u6642\u5019\u5361\u95dc\uff0c\u662f\u56e0\u70ba\u6211\u5011\u7d66\u81ea\u5df1\u592a\u9ad8\u7684\u8981\u6c42\u4e86\uff0c\u6c92\u6709\u9032\u6b65\u3001\u6c92\u505a\u5230\u67d0\u500b\u9ad4\u5f0f\uff0c\u5176\u5be6\u4e5f\u6c92\u95dc\u4fc2\u3002\u9019\u4e9b\u53ef\u80fd\u90fd\u662f\u8eab\u5fc3\u7d66\u4e88\u6211\u5011\u7684\u8a0a\u865f\uff01\u7576\u4f60\u611f\u89ba\u75b2\u618a\u6216\u8eab\u9ad4\u4e0d\u9069\u6642\uff0c\u8acb\u5141\u8a31\u81ea\u5df1\u4f11\u606f\u6216\u9078\u64c7\u6eab\u548c\u7684\u745c\u73c8\u7df4\u7fd2\uff0c\u4e5f\u8a66\u8457\u7406\u89e3\u81ea\u5df1\u6bcf\u5929\u7684\u8eab\u9ad4\u72c0\u6cc1\u90fd\u53ef\u80fd\u4e0d\u540c\uff0c\u63a5\u53d7\u4eca\u5929\u7684\u81ea\u5df1\u80fd\u505a\u5230\u7684\u7a0b\u5ea6\uff0c\u4e0d\u5f37\u6c42\u3002<\/p><p>\u745c\u73c8\u54f2\u5b78 \u4e2d\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/05\/27\/ahimsa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u300c\u975e\u66b4\u529b\u300d (Ahimsa)<\/a>\u4e0d\u50c5\u662f\u5c0d\u4ed6\u4eba\uff0c\u4e5f\u5305\u62ec\u5c0d\u81ea\u5df1\u3002\u907f\u514d\u5728\u7df4\u7fd2\u4e2d\u904e\u5ea6\u62c9\u4f38\u6216\u52c9\u5f37\u81ea\u5df1\u9032\u5165\u9084\u6c92\u6e96\u5099\u597d\u7684\u9ad4\u5f0f\u3002\u7576\u8166\u4e2d\u51fa\u73fe\u300c\u6211\u505a\u4e0d\u597d\u300d\u3001\u300c\u6211\u9000\u6b65\u4e86\u300d\u7684\u8072\u97f3\u6642\uff0c\u8a66\u8457 \u89ba\u5bdf \u5b83\uff0c\u4f46\u4e0d\u9677\u5165\u5176\u4e2d\u3002\u7528\u9f13\u52f5\u548c\u63a5\u7d0d\u53d6\u4ee3\u82db\u8cac\u3002<\/p><div class=\"hello-content-4\" id=\"hello-2477928637\"><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>\u5f88\u591a\u4eba\u90fd\u8aaa\uff0c\u745c\u73c8\u4e0d\u53ea\u4fee\u8eab\u4e5f\u4fee\u5fc3\uff0c\u9019\u662f\u771f\u7684\u3002\u6bcf\u500b\u4eba\u5728\u6700\u521d\u90fd\u662f\u5e36\u8457\u4e0d\u540c\u7684\u76ee\u7684\u624d\u8e0f\u4e0a\u745c\u73c8\u588a\u7684\uff0c\u7136\u800c\u6700\u7d42\u6211\u5011\u5e0c\u671b\u7684\u90fd\u662f\u80fd\u5920\u4eab\u53d7\u9019\u6bb5\u8207\u81ea\u5df1\u8eab\u9ad4\u548c\u5fc3\u9748\u6df1\u5ea6\u5c0d\u8a71\u7684\u5bf6\u8cb4\u6642\u5149\uff0c\u7136\u5f8c\u6301\u7e8c\u63a2\u7d22\u3001\u5b78\u7fd2\u8207\u6210\u9577\u3002\u4e0b\u56de\uff0c\u7576\u4f60\u611f\u5230\u5c0d\u745c\u73c8\u4f3c\u4e4e\u6709\u9ede\u5931\u53bb\u71b1\u5ff1\u7684\u6642\u5019\uff0c\u4e0d\u59a8\u900f\u904e\u9019 5 \u500b\u5c0f\u65b9\u6cd5\u4f86\u91cd\u65b0\u627e\u56de\u5c0d\u745c\u73c8\u7684\u71b1\u611b\u5427\uff01<\/p><p><\/p><p>Cover photo credit by <a href=\"https:\/\/elements.envato.com\/user\/CharliePix\" target=\"_blank\" rel=\"noreferrer noopener\">CharliePix<\/a><\/p><hr class=\"wp-block-separator\" \/><p><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2024\/02\/04\/dream-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u8f2a\u53ea\u80fd\u7df4\u5f8c\u5f4e\uff1f\u5275\u610f\u745c\u73c8\u8f2a\u9ad8\u96e3\u5ea6\u9ad4\u5f0f\uff0c\u6210\u529f\u89e3\u9396 5 \u500b Dream Pose \uff01<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/04\/09\/social-yoga\/\">\u745c\u73c8\u4e0d\u53ea\u662f\u6253\u5361\u62cd\u7167\u7684\u5de5\u5177\uff1a\u9762\u5c0d\u5361\u95dc\u671f\uff0c\u7fd2\u5f97\u653e\u4e0b\u57f7\u5ff5\u624d\u80fd\u89e3\u9396\u66f4\u9ad8\u968e\u7684\u745c\u73c8\u9ad4\u5f0f<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u7df4\u7fd2\u745c\u73c8\u7684\u8def\u4e0a\uff0c\u6211\u5011\u6216\u591a\u6216\u5c11\u90fd\u66fe\u7d93\u4f60\u662f\u5426\u4e5f\u66fe\u7d93\u6b77\u9019\u6a23\u7684\u6642\u523b \u2014 \u745c\u73c8\u588a\u4e0a\u7684\u7df4\u7fd2\u6f38\u6f38\u5931\u53bb\u4e86\u6700\u521d\u7684\u65b0\u9bae\u611f\uff0c\u6bcf\u9031\u4f8b\u884c\u7684\u52d5\u4f5c\u958b\u59cb\u8b8a\u5f97\u6a5f\u68b0\uff0c\u9032\u6b65\u7684\u901f\u5ea6\u4f3c\u4e4e\u505c\u6eef\u4e0d\u524d\uff1f\u5225\u64d4\u5fc3\uff0c\u9019\u4e0d\u4ee3\u8868\u4f60\u5c31\u6b64\u8981\u653e\u68c4\u745c\u73c8\uff5e\u76f8\u53cd\u5730\uff0c\u300c\u7df4\u7fd2\u74f6\u9838\uff0c\u5176\u5be6\u662f\u6210\u9577\u7684\u4fe1\u865f\u300d\uff0c\u5feb\u8ddf\u8457\u672c\u7bc7\u6587\u7ae0\u7684 5 \u500b\u7a81\u7834\u74f6\u9838\u5c0f\u65b9\u6cd5\uff0c\u4e00\u8d77\u7a81\u7834\u745c\u73c8\u5361\u95dc\u671f\uff0c\u63a2\u7d22\u65b0\u7684\u53ef\u80fd\u6027<\/p>\n","protected":false},"author":7,"featured_media":23899,"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":[265,264],"tags":[590,303],"class_list":["post-23898","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-lifestyle","category-news","tag-advanced","tag-new"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23898","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\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=23898"}],"version-history":[{"count":1,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23898\/revisions"}],"predecessor-version":[{"id":23901,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/23898\/revisions\/23901"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/23899"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=23898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=23898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=23898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}