{"id":24078,"date":"2025-07-08T11:17:27","date_gmt":"2025-07-08T03:17:27","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24078"},"modified":"2025-08-13T13:49:13","modified_gmt":"2025-08-13T05:49:13","slug":"headstand-pratice","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2025\/07\/08\/headstand-pratice\/","title":{"rendered":"\u300c\u982d\u5012\u7acb\u300d\u5b89\u5168\u7df4\u7fd2\u6307\u5357\uff1a\u5982\u4f55\u4fdd\u8b77\u9838\u690e\uff1f\u7df4\u7fd2\u6642\u7559\u610f\u9019 4 \u500b\u95dc\u9375\u91cd\u9ede\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3227826753\"><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>\u5728\u745c\u73c8\u7df4\u7fd2\u8005\u7684\u793e\u7fa4\u4e2d\uff0c\u4e00\u5f35\u512a\u96c5\u3001\u7a69\u5b9a\u7684<a href=\"https:\/\/www.google.com\/url?sa=t&amp;source=web&amp;rct=j&amp;opi=89978449&amp;url=https:\/\/helloyogis.com\/magazine\/2023\/01\/07\/supported-headstand\/&amp;ved=2ahUKEwjIt9fkpqyOAxW5kq8BHcRqAcoQFnoECBkQAQ&amp;usg=AOvVaw0JA8acvV0HKscBqwQ4vgKi\">\u982d\u5012\u7acb\uff08\u82f1\u6587\uff1aheadstand\uff0c\u68b5\u6587\uff1aSirsasana\uff09<\/a>\u7167\u7247\uff0c\u7e3d\u80fd\u5438\u5f15\u7121\u6578\u7684\u8b9a\u5606\u8207\u76ee\u5149\u3002\u982d\u5012\u7acb\u4e4b\u6240\u4ee5\u88ab\u8996\u70ba\u9ad8\u96e3\u5ea6\u9ad4\u5f0f\u7684\u5165\u9580\u52d5\u4f5c\uff0c\u662f\u56e0\u70ba\u5b83\u9700\u8981\u529b\u91cf\u3001\u5e73\u8861\u8207\u5c08\u6ce8\u529b\u4e0a\u7684\u591a\u91cd\u914d\u5408\uff0c\u65e2\u8003\u9a57\u8eab\u4e5f\u935b\u934a\u5fc3\uff0c\u6545\u6709\u300c\u745c\u73c8\u9ad4\u5f0f\u4e4b\u738b\u300d\u7684\u7a31\u865f\uff01<\/p><p>\u7136\u800c\uff0c\u8a31\u591a\u4eba\u5c0d\u982d\u5012\u7acb\u53c8\u611b\u53c8\u6015\u3002\u6e34\u671b\u89e3\u9396\u505a\u5230\uff0c\u537b\u53c8\u5bb3\u6015\u7df4\u7fd2\u7684\u904e\u7a0b\u4e2d\u6454\u5012\u3001\u64d4\u5fc3\u50b7\u5230\u9838\u690e\u7b49\u3002\u4f60\u662f\u5426\u4e5f\u66fe\u5728\u745c\u73c8\u588a\u4e0a\u82e6\u82e6\u7df4\u7fd2\uff0c\u5fc3\u4e2d\u5145\u6eff\u4e86\u300c\u6211\u4ec0\u9ebc\u6642\u5019\u624d\u80fd\u505a\u5230\uff1f\u300d\u7684\u7591\u554f\uff1f\u6216\u8005\uff0c\u4f60\u5df2\u7d93\u9760\u8457\u7246\u7df4\u7fd2\u4e86\u8a31\u4e45\uff0c\u537b\u59cb\u7d42\u7121\u6cd5\u627e\u5230\u5728\u7a7a\u4e2d\u7a69\u5b9a\u505c\u7559\u7684\u5e73\u8861\uff1f\u9019\u7bc7\u6587\u7ae0\u5c07\u70ba\u4f60\u89e3\u6790\u89e3\u9396\u982d\u5012\u7acb\u521d\u5b78\u61c9\u8a72\u5177\u5099\u7684\u77e5\u8b58\u8207\u95dc\u9375\u91cd\u9ede\uff0c\u8b93\u4f60\u6709\u6280\u5de7\u5730\u7df4\u7fd2\u982d\u5012\u7acb\u3002<\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\" \/><h2 class=\"wp-block-heading\"><strong>\u7834\u9664\u95dc\u9375\u8ff7\u601d\uff1a\u982d\u5012\u7acb\u9760\u7684\u4e0d\u662f\u300c\u982d\u300d\u7684\u529b\u91cf<\/strong><\/h2><p>\u5728\u521d\u5b78\u982d\u5012\u7acb\u524d\uff0c\u5e0c\u671b\u5148\u5e6b\u5927\u5bb6\u5efa\u7acb\u6b63\u78ba\u7684\u89c0\u5ff5\uff0c\u90a3\u4fbf\u662f\u2014\u2014\u982d\u5012\u7acb\u7684\u652f\u6490\u4e3b\u529b\uff0c\u5f9e\u4f86\u90fd\u4e0d\u662f\u4f60\u7684\u982d\u8207\u8116\u5b50\uff08\u9838\u690e\uff09\uff01<\/p><p>\u8a31\u591a\u521d\u5b78\u8005\u8aa4\u4ee5\u70ba\uff0c\u982d\u5012\u7acb\u5c31\u662f\u628a\u5168\u8eab\u7684\u91cd\u91cf\u58d3\u5728\u982d\u9802\u4e0a\uff0c\u4f46\u5176\u5be6\u9019\u662f\u4e00\u500b\u6975\u5ea6\u5371\u96aa\u4e14\u932f\u8aa4\u7684\u60f3\u6cd5\u3002\u4e8b\u5be6\u4e0a\uff0c\u982d\u5012\u7acb\u662f\u9700\u8981\u6280\u5de7\u7684\uff0c\u9700\u8981\u5148\u4e86\u89e3\u8eab\u9ad4\u7684\u7d50\u69cb\u4f4d\u7f6e\uff0c\u5c07\u5927\u7d04&nbsp;70-80% \u7684\u91cd\u91cf\u61c9\u8a72\u4ea4\u7531\u524d\u81c2\u8207\u80a9\u8180\u4f86\u627f\u64d4\uff0c\u982d\u9802\u53ea\u662f\u4f5c\u70ba\u4e00\u500b\u8f14\u52a9\u7684\u5e73\u8861\u9ede\uff0c\u5343\u842c\u8981\u7559\u610f\u4e0d\u8981\u58d3\u8feb\u5230\u9838\u690e\u3002<\/p><h2 class=\"wp-block-heading\"><strong>\u5730\u57fa\u6253\u5f97\u597d\uff0c\u9ad8\u6a13\u624d\u84cb\u5f97\u7a69\uff1a\u982d\u5012\u7acb\u7684 4 \u5927\u7df4\u7fd2\u6280\u5de7<\/strong><\/h2><p>\u4e00\u500b\u6210\u529f\u7684\u982d\u5012\u7acb\uff0c\u9700\u8981\u7531\u4e0b\u65b9\u7684 4 \u5927\u57fa\u77f3\u7a69\u56fa\u5806\u758a\u624d\u80fd\u9054\u6210\u3002\u5728\u5617\u8a66\u96e2\u5730\u524d\uff0c\u53ef\u4ee5\u5148\u6aa2\u8996\u770b\u770b\u81ea\u5df1\u7684\u9019\u4e9b\u57fa\u790e\u662f\u5426\u90fd\u5df2\u7d93\u6e96\u5099\u597d\u4e86\uff1a<\/p><h3 class=\"wp-block-heading\"><strong>1. \u57fa\u77f3\u4e00\uff1a\u80fd\u7a69\u5b9a\u4e0b\u63a8\u7684\u80a9\u80db\u529b\u91cf<\/strong><\/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\/2023\/02\/\u6d77\u8c5a\u5f0f2-1024x683.jpg\" alt=\"\" class=\"wp-image-17488\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/02\/\u6d77\u8c5a\u5f0f2-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/02\/\u6d77\u8c5a\u5f0f2-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/02\/\u6d77\u8c5a\u5f0f2-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/02\/\u6d77\u8c5a\u5f0f2-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/02\/\u6d77\u8c5a\u5f0f2-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/02\/\u6d77\u8c5a\u5f0f2-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u80a9\u8180\u662f\u982d\u5012\u7acb\u7684\u300c\u5730\u57fa\u300d\uff0c\u4f60\u9700\u8981\u7684\u4e0d\u53ea\u662f\u624b\u81c2\u529b\u91cf\uff0c\u66f4\u662f\u6574\u500b\u80a9\u80db\u5e36\u7684\u7a69\u5b9a\u6027\u8207\u6574\u5408\u80fd\u529b\u3002\u7576\u4f60\u5012\u7acb\u6642\uff0c\u80a9\u8180\u9700\u8981\u4e3b\u52d5\u300c\u63a8\u300d\u5730\u677f\uff0c\u5275\u9020\u51fa\u8033\u6735\u9060\u96e2\u80a9\u8180\u7684\u7a7a\u9593\uff0c\u4ee5\u4fdd\u8b77\u9838\u690e\u3002<\/p><div class=\"hello-15-p\" id=\"hello-975457481\"><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><ul class=\"wp-block-list\"><li><strong>\u81ea\u6211\u6aa2\u6e2c<\/strong>\uff1a\u7df4\u7fd2<strong>\u6d77\u8c5a\u5f0f (Dolphin Pose)<\/strong>\u3002\u4f60\u80fd\u5728\u4fdd\u6301\u624b\u8098\u4e0d\u5916\u958b\u7684\u60c5\u6cc1\u4e0b\uff0c\u9806\u66a2\u5730\u5b8c\u6210 10-15 \u6b21\u7684\u52d5\u614b\u7df4\u7fd2\uff08\u81c0\u90e8\u5411\u524d\u518d\u5411\u5f8c\uff09\u55ce\uff1f\u4f60\u7684\u9838\u90e8\u662f\u5426\u80fd\u5168\u7a0b\u4fdd\u6301\u653e\u9b06\uff1f<\/li><\/ul><h3 class=\"wp-block-heading\"><strong>2. \u57fa\u77f3\u4e8c\uff1a\u4e0d\u53ef\u6216\u7f3a\u7684\u6838\u5fc3\u555f\u52d5<\/strong><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/\u6838\u5fc3\u7df4\u7fd2-\u8098\u6490\u5e73\u677f-1024x683.jpg\" alt=\"\" class=\"wp-image-22258\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/\u6838\u5fc3\u7df4\u7fd2-\u8098\u6490\u5e73\u677f-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/\u6838\u5fc3\u7df4\u7fd2-\u8098\u6490\u5e73\u677f-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/\u6838\u5fc3\u7df4\u7fd2-\u8098\u6490\u5e73\u677f-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/\u6838\u5fc3\u7df4\u7fd2-\u8098\u6490\u5e73\u677f-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/\u6838\u5fc3\u7df4\u7fd2-\u8098\u6490\u5e73\u677f-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2024\/09\/\u6838\u5fc3\u7df4\u7fd2-\u8098\u6490\u5e73\u677f-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u9019\u88e1\u7684\u300c\u6838\u5fc3\u300d\uff0c\u4e0d\u53ea\u662f\u8179\u808c\uff0c\u800c\u662f\u74b0\u7e5e\u4f60\u6574\u500b\u8ec0\u5e79\u7684\u6df1\u5c64\u808c\u7fa4\u3002\u4e00\u500b\u5f37\u5927\u7684\u6838\u5fc3\uff0c\u5c31\u50cf\u662f\u5efa\u7bc9\u7269\u7684\u4e2d\u592e\u6a11\u67f1\uff0c\u8ca0\u8cac\u5c07\u4e0b\u76e4\uff08\u96d9\u817f\uff09\u7684\u529b\u91cf\u8f15\u76c8\u5730\u5411\u4e0a\u63d0\u8d77\uff0c\u800c\u4e0d\u662f\u6c89\u91cd\u5730\u300c\u58d3\u300d\u5728\u80a9\u8180\u4e0a\u3002<\/p><ul class=\"wp-block-list\"><li><strong>\u81ea\u6211\u6aa2\u6e2c<\/strong>\uff1a\u7df4\u7fd2<strong>\u8239\u5f0f (Boat Pose)<\/strong>&nbsp;\u6216<strong>\u5e73\u677f\u5f0f (Plank Pose)<\/strong>\u3002\u4f60\u80fd\u5426\u5728\u7dad\u6301\u6b63\u78ba\u59ff\u52e2\u7684\u60c5\u6cc1\u4e0b\uff0c\u4fdd\u6301 30-60 \u79d2\u7684\u7a69\u5b9a\u547c\u5438\uff1f\u7576\u4f60\u5f9e\u4e0b\u72ac\u5f0f\u8e2e\u8d77\u8173\u5c16\u3001\u5c07\u81c0\u90e8\u63a8\u5230\u6700\u9ad8\u6642\uff0c\u80fd\u5426\u611f\u89ba\u5230\u4e0b\u8179\u90e8\u5411\u5167\u6536\u7dca\u3001\u5411\u4e0a\u63d0\u8d77\u7684\u80fd\u91cf\uff1f<\/li><\/ul><h3 class=\"wp-block-heading\"><strong>3. \u57fa\u77f3\u4e09\uff1a\u7cbe\u6e96\u5c08\u6ce8\u5730\u611f\u53d7\u8eab\u9ad4\u89ba\u77e5<\/strong><\/h3><p>\u7576\u52d5\u4f5c\u985b\u5012\u904e\u4f86\uff0c\u4f60\u9084\u80fd\u6e05\u695a\u5730\u611f\u53d7\u81ea\u5df1\u7684\u8eab\u9ad4\u5728\u54ea\u88e1\u55ce\uff1f\u5728\u6c92\u6709\u8996\u89ba\u8f14\u52a9\u4e0b\uff0c\u611f\u77e5\u8eab\u9ad4\u5404\u90e8\u4f4d\u5728\u7a7a\u9593\u4e2d\u76f8\u5c0d\u4f4d\u7f6e\u7684\u80fd\u529b\uff0c\u6703\u76f8\u5c0d\u56f0\u96e3\u3002\u4f46\u8eab\u9ad4\u89ba\u77e5\u5c0d\u982d\u5012\u7acb\u4f86\u8aaa\u76f8\u7576\u91cd\u8981\uff0c\u82e5\u4f60\u7121\u6cd5\u89ba\u77e5\u5c31\u5f88\u96e3\u5728\u7a7a\u4e2d\u9032\u884c\u5fae\u8abf\uff0c\u5bb9\u6613\u5931\u53bb\u5e73\u8861\u3002<\/p><ul class=\"wp-block-list\"><li><strong>\u81ea\u6211\u6aa2\u6e2c<\/strong>\uff1a\u9589\u4e0a\u773c\u775b\uff0c\u55ae\u8173\u7ad9\u7acb\u3002\u4f60\u80fd\u7dad\u6301\u591a\u4e45\uff1f\u9019\u9805\u7c21\u55ae\u7684\u7df4\u7fd2\uff0c\u5c31\u80fd\u6709\u6548\u8a13\u7df4\u4f60\u7684\u5167\u5728\u5e73\u8861\u611f\u8207\u5c08\u6ce8\u529b\u3002<\/li><\/ul><h3 class=\"wp-block-heading\"><strong>4. \u57fa\u77f3\u56db\uff1a\u5b89\u7a69\u6c89\u8457\u7684\u5167\u5728\u5fc3<\/strong><\/h3><p>\u6050\u61fc\uff0c\u662f\u982d\u5012\u7acb\u6700\u5927\u7684\u6575\u4eba\u3002\u5c0d\u672a\u77e5\u7684\u6050\u61fc\u3001\u5c0d\u6454\u5012\u7684\u6050\u61fc\uff0c\u6703\u8b93\u4f60\u7684\u8eab\u9ad4\u4e0d\u81ea\u89ba\u5730\u7dca\u7e43\uff0c\u547c\u5438\u8b8a\u5f97\u6025\u4fc3\uff0c\u9032\u800c\u5f71\u97ff\u808c\u8089\u7684\u6b63\u5e38\u767c\u529b\u3002\u5b78\u7fd2\u982d\u5012\u7acb\uff0c\u4e5f\u662f\u4e00\u5834\u5b78\u7fd2\u8207\u6050\u61fc\u5171\u8655\u7684\u4fee\u884c\u3002<\/p><ul class=\"wp-block-list\"><li><strong>\u7df4\u7fd2\u5fc3\u6cd5<\/strong>\uff1a\u5f9e\u5efa\u7acb\u5b89\u5168\u7684\u7df4\u7fd2\u74b0\u5883\u958b\u59cb\uff0c\u5982\u9760\u7246\u3001\u4f7f\u7528\u745c\u73c8\u6795\u5e6b\u5fd9\uff0c\u63a5\u53d7\u81ea\u5df1\u53ef\u80fd\u6703\u300c\u5931\u6557\u300d\u51fa\u4f86\u7684\u4e8b\u5be6\uff08\u5b78\u6703\u5b89\u5168\u5730\u8dcc\u5012\u4e5f\u662f\u8ab2\u7a0b\u7684\u4e00\u90e8\u5206\uff09\uff0c\u4e26\u5c07\u6bcf\u4e00\u6b21\u7684\u547c\u5438\u90fd\u8996\u70ba\u7a69\u5b9a\u5fc3\u795e\u7684\u9328\u3002<\/li><\/ul><h2 class=\"wp-block-heading\"><strong>\u982d\u5012\u7acb\u4e00\u76f4\u7121\u6cd5\u89e3\u9396\uff1f\u5e38\u898b\u7684\u81f4\u547d\u932f\u8aa4\uff01\u9019 5 \u500b\u5730\u65b9\u8981\u7559\u610f<\/strong><\/h2><h3 class=\"wp-block-heading\"><strong>1. \u624b\u638c\u6c92\u6709\u7a69\u56fa\u5730\u5305\u8986\u5f8c\u8166\u52fa<\/strong><\/h3><figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165549.180.jpg\" alt=\"\" class=\"wp-image-24083\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165549.180.jpg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165549.180-300x225.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165549.180-768x576.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165549.180-600x450.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><p>\u982d\u5012\u7acb\u624b\u90e8\u6b63\u78ba\u7684\u4f5c\u6cd5\u662f\uff0c\u6307\u5c16\u4ea4\u6263\u6642\uff0c\u624b\u638c\u7a69\u7a69\u5730\u6258\u4f4f\u4f60\u7684\u5f8c\u8166\u52fa\uff08\u6795\u9aa8\u8655\uff09\uff0c\u5982\u679c\u4f60\u7684\u624b\u638c\u6c92\u6709\u78ba\u5be6\u5305\u8986\uff0c\u982d\u90e8\u5c31\u5bb9\u6613\u4e0d\u7a69\u5b9a\u3002<\/p><div class=\"hello-content-4\" id=\"hello-3057856001\"><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\"><strong>2. \u624b\u8098\u5206\u5f97\u592a\u958b\u8b93\u5730\u57fa\u4e0d\u7a69<\/strong><\/h3><p>\u982d\u5012\u7acb\u7684\u6839\u57fa\u662f\u4e00\u500b\u7b49\u908a\u4e09\u89d2\u5f62\uff0c\u7531\u4f60\u7684\u96d9\u624b\u548c\u5169\u908a\u624b\u8098\u69cb\u6210\uff0c\u9019\u662f\u529b\u5b78\u4e0a\u6700\u7a69\u5b9a\u7684\u7d50\u69cb\u3002\u7576\u624b\u8098\u5206\u5f97\u592a\u958b\uff0c\u9060\u9060\u8d85\u904e\u80a9\u8180\u5bec\u5ea6\u6642\uff0c\u9019\u500b\u4e09\u89d2\u5f62\u5c31\u6703\u8b8a\u5f62\u3001\u5931\u53bb\u652f\u6490\u529b\u3002\u9019\u6703\u5c0e\u81f4\u4f60\u7684\u80a9\u8180\u7121\u6cd5\u6709\u6548\u63a8\u5730\uff0c\u5168\u8eab\u91cd\u91cf\u5c31\u6703\u58d3\u5411\u4f60\u7684\u982d\u8207\u9838\u690e\u3002\u7df4\u7fd2\u524d\uff0c\u52d9\u5fc5\u5148\u7528\u624b\u6293\u4f4f\u5c0d\u5074\u624b\u8098\uff0c\u627e\u51fa\u5c6c\u65bc\u4f60\u81ea\u5df1\u7684\u5b89\u5168\u8ddd\u96e2\u3002<\/p><h3 class=\"wp-block-heading\"><strong>3. \u7528\u300c\u786c\u8e22\u300d\u7684\u65b9\u5f0f\u5c07\u81ea\u5df1\u5e36\u4e0a\u53bb<\/strong><\/h3><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165204.929-1.jpg\" alt=\"\" class=\"wp-image-24084\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165204.929-1.jpg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165204.929-1-300x225.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165204.929-1-768x576.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/FotoJet-2025-07-07T165204.929-1-600x450.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><p>\u9019\u662f\u521d\u5b78\u8005\u6700\u5e38\u898b\uff0c\u4e5f\u6700\u5371\u96aa\u7684\u932f\u8aa4\u3002\u56e0\u70ba\u5c0d\u6838\u5fc3\u529b\u91cf\u6c92\u6709\u4fe1\u5fc3\uff0c\u4fbf\u60f3\u85c9\u7531\u300c\u6163\u6027\u300d\u7528\u8e22\u7684\u65b9\u5f0f\u8b1b\u8eab\u9ad4\u786c\u5e36\u5f80\u7a7a\u4e2d\u3002\u9019\u7a2e\u4e0d\u53d7\u63a7\u5236\u7684\u885d\u529b\uff0c\u6703\u8b93\u4f60\u6975\u96e3\u627e\u5230\u5e73\u8861\u9ede\uff0c\u4e5f\u53ef\u80fd\u4f7f\u9838\u690e\u53d7\u50b7\u3002\u4e00\u500b\u5b89\u5168\u3001\u512a\u96c5\u7684\u982d\u5012\u7acb\uff0c\u662f\u900f\u904e\u6838\u5fc3\u808c\u7fa4\u300c\u6709\u63a7\u5236\u5730\u300d\u5c07\u96d9\u817f\u8f15\u67d4\u5730\u5411\u4e0a\u63d0\u8d77\uff0c\u6574\u500b\u904e\u7a0b\u61c9\u8a72\u662f\u7a69\u5b9a\u7684\u3002<\/p><h3 class=\"wp-block-heading\"><strong>4. \u4e0b\u80cc\u90e8\u904e\u5ea6\u5f4e\u66f2<\/strong><\/h3><p>\u4e0b\u80cc\u90e8\u904e\u5ea6\u5f4e\u66f2\uff0c\u662f\u982d\u5012\u7acb\u4e2d\u5e38\u898b\u7684\u4ee3\u511f\u6a21\u5f0f\u3002\u7576\u6838\u5fc3\u529b\u91cf\u4e0d\u8db3\u4ee5\u652f\u6490\u8eab\u9ad4\u5448\u4e00\u76f4\u7dda\u6642\uff0c\u6703\u8b93\u4eba\u4e0d\u81ea\u89ba\u5730\u4e0b\u80cc\u904e\u5ea6\u5f4e\u66f2\u3002\u9019\u500b\u59ff\u52e2\u770b\u4f3c\u6210\u529f\u5012\u7acb\uff0c\u5be6\u5247\u8b93\u6838\u5fc3\u7121\u6cd5\u767c\u63ee\u529b\u91cf\u5f62\u6210\u4ee3\u511f\uff0c\u8207\u589e\u52a0\u9838\u690e\u4e0d\u5fc5\u8981\u7684\u8ca0\u64d4\u3002<\/p><h3 class=\"wp-block-heading\"><strong>5. \u904e\u5ea6\u4f9d\u8cf4\u7246\u58c1\uff0c\u5b78\u4e0d\u6703\u771f\u6b63\u5e73\u8861<\/strong><\/h3><p>\u7246\u58c1\u662f\u500b\u5f88\u597d\u7684\u8f14\u52a9\u5de5\u5177\uff0c\u5b83\u80fd\u5e6b\u52a9\u6211\u5011\u514b\u670d\u521d\u671f\u7684\u6050\u61fc\u3002\u7136\u800c\uff0c\u904e\u5ea6\u4f9d\u8cf4\u7246\u58c1\u6703\u8b93\u4f60\u990a\u6210\u58de\u7fd2\u6163\uff0c\u4f60\u6703\u628a\u91cd\u5fc3\u300c\u9760\u300d\u5411\u7246\uff0c\u800c\u4e0d\u662f\u5b78\u7fd2\u5982\u4f55\u555f\u52d5\u6838\u5fc3\u3001\u904b\u7528\u5168\u8eab\u7684\u808c\u8089\u4f86\u7a69\u5b9a\u8eab\u9ad4\u7684\u4e2d\u5fc3\u7dda\u3002\u9019\u5c31\u662f\u70ba\u4ec0\u9ebc\u8a31\u591a\u4eba\u9760\u7246\u53ef\u4ee5\u5f85\u5f88\u4e45\uff0c\u4e00\u65e6\u4f86\u5230\u588a\u5b50\u4e2d\u592e\u5c31\u7acb\u523b\u5931\u53bb\u65b9\u5411\u8207\u5e73\u8861\u3002<\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-1024x1024.jpeg\" alt=\"\" class=\"wp-image-24156\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-1024x1024.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-300x300.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-150x150.jpeg 150w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-768x768.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-1536x1536.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-650x650.jpeg 650w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-1300x1300.jpeg 1300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-600x600.jpeg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1-100x100.jpeg 100w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-08-at-15.40.44-1.jpeg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u5982\u679c\u5149\u770b\u6587\u5b57\u4f60\u9084\u662f\u5f88\u96e3\u7406\u89e3\uff0c\u6216\u662f\u525b\u958b\u59cb\u7df4\u7fd2\u4e0d\u77e5\u9053\u5f9e\u54ea\u88e1\u958b\u59cb\u3001\u7df4\u7fd2\u597d\u4e00\u9663\u5b50\u537b\u9072\u9072\u7121\u6cd5\u89e3\u9396\uff0c\u6b61\u8fce\u4f60\u53c3\u8003\u4e0b\u500b\u6708\u5c07\u8209\u8fa6\u7684\u5012\u7acb\u5de5\u4f5c\u574a\uff0c\u9019\u500b\u8ab2\u7a0b\u5c07\u7531<a href=\"https:\/\/helloyogis.com\/magazine\/2025\/06\/09\/samantha-yogastory\/\">\u9999\u6e2f\u8cc7\u6df1\u745c\u73c8\u8001\u5e2b Samantha <\/a>\u6388\u8ab2\uff0c\u5229\u7528\u5169\u500b\u5c0f\u6642\u7684\u5de5\u4f5c\u574a\u5be6\u4f5c\uff0c\u5e36\u9818\u4f60\u5f9e\u96f6\u5230\u4e00\uff0c\u4e00\u6b65\u6b65\u89e3\u9396\u505a\u5230\u982d\u5012\u7acb\uff0c\u5728\u8ab2\u7a0b\u4e2d\u8001\u5e2b\u4e5f\u6703\u5206\u4eab\u4eba\u9ad4\u89e3\u5256\u5b78\u7d50\u69cb\u3001\u5982\u4f55\u6b63\u78ba\u767c\u529b\u907f\u514d\u4ee3\u511f\uff0c\u4e5f\u6703\u5e36\u9818\u5927\u5bb6\u5be6\u969b\u7df4\u7fd2\u3002\u4e0d\u7ba1\u4f60\u76ee\u524d\u6b63\u5728\u982d\u5012\u7acb\u7df4\u7fd2\u7684\u54ea\u4e00\u500b\u968e\u6bb5\uff0c\u90fd\u80fd\u5728\u5b89\u5168\u7684\u7df4\u7fd2\u60c5\u6cc1\u4e0b\u7a81\u7834\u81ea\u5df1\u7684\u7df4\u7fd2\uff01<\/p><ul class=\"wp-block-list\"><li>\u8ab2\u7a0b\u8a73\u60c5\u8207\u5831\u540d\u65b9\u5f0f\u8acb\u53c3\u8003\u9023\u7d50\uff1a<a href=\"http:\/\/helloyogis.info\/7uhnyt\" target=\"_blank\" rel=\"noopener\">\u8acb\u9ede\u6b64<\/a><\/li><\/ul><p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u5728\u745c\u73c8\u7df4\u7fd2\u8005\u7684\u793e\u7fa4\u4e2d\uff0c\u4e00\u5f35\u512a\u96c5\u3001\u7a69\u5b9a\u7684\u982d\u5012\u7acb\uff08\u82f1\u6587\uff1aheadstand\uff0c\u68b5\u6587\uff1aSirsasana\uff09\u7167\u7247\uff0c\u7e3d\u80fd\u5438\u5f15\u7121\u6578\u7684\u8b9a\u5606\u8207\u76ee\u5149\u3002\u982d\u5012\u7acb\u4e4b\u6240\u4ee5\u88ab\u8996\u70ba\u9ad8\u96e3\u5ea6\u9ad4\u5f0f\u7684\u5165\u9580\u52d5\u4f5c\uff0c\u662f\u56e0\u70ba\u5b83\u9700\u8981\u529b\u91cf\u3001\u5e73\u8861\u8207\u5c08\u6ce8\u529b\u4e0a\u7684\u591a\u91cd\u914d\u5408\uff0c\u65e2\u8003\u9a57\u8eab\u4e5f\u935b\u934a\u5fc3\uff0c\u6545\u6709\u300c\u745c\u73c8\u9ad4\u5f0f\u4e4b\u738b\u300d\u7684\u7a31\u865f\uff01 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\u7834\u9664\u95dc\u9375\u8ff7\u601d\uff1a\u982d\u5012\u7acb\u9760\u7684\u4e0d\u662f\u300c\u982d\u300d\u7684\u529b\u91cf \u5728\u521d\u5b78\u982d\u5012\u7acb\u524d\uff0c\u5e0c\u671b\u5148\u5e6b\u5927\u5bb6\u5efa\u7acb\u6b63\u78ba\u7684\u89c0\u5ff5\uff0c\u90a3\u4fbf\u662f\u2014\u2014\u982d\u5012\u7acb\u7684\u652f\u6490\u4e3b\u529b\uff0c\u5f9e\u4f86\u90fd\u4e0d\u662f\u4f60\u7684\u982d\u8207\u8116\u5b50\uff08\u9838\u690e\uff09\uff01 \u8a31\u591a\u521d\u5b78\u8005\u8aa4\u4ee5\u70ba\uff0c\u982d\u5012\u7acb\u5c31\u662f\u628a\u5168\u8eab\u7684\u91cd\u91cf\u58d3\u5728\u982d\u9802\u4e0a\uff0c\u4f46\u5176\u5be6\u9019\u662f\u4e00\u500b\u6975\u5ea6\u5371\u96aa\u4e14\u932f\u8aa4\u7684\u60f3\u6cd5\u3002\u4e8b\u5be6\u4e0a\uff0c\u982d\u5012\u7acb\u662f\u9700\u8981\u6280\u5de7\u7684\uff0c\u9700\u8981\u5148\u4e86\u89e3\u8eab\u9ad4\u7684\u7d50\u69cb\u4f4d\u7f6e\uff0c\u5c07\u5927\u7d04&nbsp;70-80% \u7684\u91cd\u91cf\u61c9\u8a72\u4ea4\u7531\u524d\u81c2\u8207\u80a9\u8180\u4f86\u627f\u64d4\uff0c\u982d\u9802\u53ea\u662f\u4f5c\u70ba\u4e00\u500b\u8f14\u52a9\u7684\u5e73\u8861\u9ede\uff0c\u5343\u842c\u8981\u7559\u610f\u4e0d\u8981\u58d3\u8feb\u5230\u9838\u690e\u3002 \u5730\u57fa\u6253\u5f97\u597d\uff0c\u9ad8\u6a13\u624d\u84cb\u5f97\u7a69\uff1a\u982d\u5012\u7acb\u7684 4 \u5927\u7df4\u7fd2\u6280\u5de7 \u4e00\u500b\u6210\u529f\u7684\u982d\u5012\u7acb\uff0c\u9700\u8981\u7531\u4e0b\u65b9\u7684 4 \u5927\u57fa\u77f3\u7a69\u56fa\u5806\u758a\u624d\u80fd\u9054\u6210\u3002\u5728\u5617\u8a66\u96e2\u5730\u524d\uff0c\u53ef\u4ee5\u5148\u6aa2\u8996\u770b\u770b\u81ea\u5df1\u7684\u9019\u4e9b\u57fa\u790e\u662f\u5426\u90fd\u5df2\u7d93\u6e96\u5099\u597d\u4e86\uff1a 1. \u57fa\u77f3\u4e00\uff1a\u80fd\u7a69\u5b9a\u4e0b\u63a8\u7684\u80a9\u80db\u529b\u91cf 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\u9019\u88e1\u7684\u300c\u6838\u5fc3\u300d\uff0c\u4e0d\u53ea\u662f\u8179\u808c\uff0c\u800c\u662f\u74b0\u7e5e\u4f60\u6574\u500b\u8ec0\u5e79\u7684\u6df1\u5c64\u808c\u7fa4\u3002\u4e00\u500b\u5f37\u5927\u7684\u6838\u5fc3\uff0c\u5c31\u50cf\u662f\u5efa\u7bc9\u7269\u7684\u4e2d\u592e\u6a11\u67f1\uff0c\u8ca0\u8cac\u5c07\u4e0b\u76e4\uff08\u96d9\u817f\uff09\u7684\u529b\u91cf\u8f15\u76c8\u5730\u5411\u4e0a\u63d0\u8d77\uff0c\u800c\u4e0d\u662f\u6c89\u91cd\u5730\u300c\u58d3\u300d\u5728\u80a9\u8180\u4e0a\u3002 3. \u57fa\u77f3\u4e09\uff1a\u7cbe\u6e96\u5c08\u6ce8\u5730\u611f\u53d7\u8eab\u9ad4\u89ba\u77e5 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