{"id":24410,"date":"2025-09-30T11:18:51","date_gmt":"2025-09-30T03:18:51","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24410"},"modified":"2025-10-13T12:19:56","modified_gmt":"2025-10-13T04:19:56","slug":"stretching-methods","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2025\/09\/30\/stretching-methods\/","title":{"rendered":"\u4f38\u5c55\u904b\u52d5\u4e5f\u6709\u5206\uff01\u4e3b\u52d5\u4f38\u5c55\u52d5\u4f5c VS \u88ab\u52d5\u4f38\u5c55\u52d5\u4f5c\uff5c\u745c\u73c8\u4f38\u5c55"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-2233177441\"><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\u4e2d\uff0c\u67d4\u8edf\u5ea6\u662f\u5f88\u591a\u52d5\u4f5c\u90fd\u9700\u8981\u7684\u80fd\u529b\uff0c\u5728\u745c\u73c8\u9ad4\u5f0f\u4e2d\u4e5f\u6709\u5404\u5f0f\u5404\u6a23\u7684\u4f38\u5c55\u52d5\u4f5c\u3002\u9664\u4e86\u5e38\u898b\u7684\u52d5\u614b\u548c\u975c\u614b\u4f38\u5c55\u5916\uff0c\u5176\u5be6\u9084\u6709\u300c\u4e3b\u52d5\u4f38\u5c55\u300d\u548c\u300c\u88ab\u52d5\u4f38\u5c55\u300d\u4e4b\u5206\uff0c\u6bd4\u5982\u5728\u9670\u745c\u73c8\u4e2d\u5229\u7528\u8f14\u5177\u9577\u6642\u9593\u5728\u9ad4\u5f0f\u4e2d\u505c\u7559\u5373\u5c6c\u65bc\u88ab\u52d5\u4f38\u5c55\u7684\u65b9\u5f0f\u3002<\/p><p>\u5728\u9019\u7bc7\u6587\u7ae0\u4e2d\uff0c\u6211\u5011\u5c07\u8207\u4f60\u5206\u4eab\u300c\u4e3b\u52d5\u4f38\u5c55\u300d\u548c\u300c\u88ab\u52d5\u4f38\u5c55\u300d\u7684\u5dee\u7570\uff0c\u6559\u4f60\u66f4\u6709\u610f\u8b58\u5730\u63a2\u7d22\u8eab\u9ad4\u6f5b\u80fd\uff0c\u5b89\u5168\u6709\u6548\u5730\u63d0\u5347\u67d4\u8edf\u5ea6\u3002<\/p><h2 class=\"wp-block-heading\">\u4e3b\u52d5\u4f38\u5c55\uff1a\u904b\u7528\u81ea\u8eab\u529b\u91cf\u7684\u5ef6\u5c55<\/h2><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\/10\/FotoJet-2025-10-06T112432.985-1024x683.jpg\" alt=\"\" class=\"wp-image-24411\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T112432.985-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T112432.985-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T112432.985-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T112432.985-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T112432.985-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T112432.985.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u4e3b\u52d5\u4f38\u5c55\u9867\u540d\u601d\u7fa9\u662f\u9760\u81ea\u5df1\u300c\u4e3b\u52d5\u300d\u4f86\u5b8c\u6210\u7684\u4f38\u5c55\u2014\u2014\u5b8c\u5168\u4f9d\u9760\u81ea\u8eab\u808c\u8089\u529b\u91cf\u800c\u4e0d\u501f\u52a9\u4efb\u4f55\u5916\u529b\u3002\u900f\u904e\u6536\u7e2e\u8207\u88ab\u4f38\u5c55\u808c\u8089\u76f8\u5c0d\u7684\u62ee\u6297\u808c\u4f86\u9054\u6210\u4f38\u5c55\u3002<\/p><p>\u4f8b\u5982\uff0c\u4f7f\u7528\u5927\u817f\u524d\u5074\u808c\u7fa4\u529b\u91cf\u5c07\u817f\u62ac\u9ad8\uff0c\u5f9e\u800c\u4f38\u5c55\u5927\u817f\u5f8c\u5074\u808c\u7fa4\u3002\u5728\u745c\u73c8\u4e2d\uff0c<a href=\"https:\/\/helloyogis.com\/magazine\/2025\/05\/24\/warrior-poses\/\">\u6230\u58eb\u7cfb\u5217\u59ff\u52e2\uff08Warrior I, II, III\uff09<\/a>\u3001<a href=\"https:\/\/helloyogis.com\/listing\/\u4e0b\u72ac\u5f0f\/\">\u4e0b\u72ac\u5f0f\uff08Downward Facing Dog\uff09<\/a>\u3001<a href=\"https:\/\/helloyogis.com\/listing\/\u4e09\u89d2\u5f0f\/\">\u4e09\u89d2\u5f0f\uff08Triangle Pose\uff09<\/a>\u7b49\u9ad4\u5f0f\u90fd\u5305\u542b\u4e3b\u52d5\u4f38\u5c55\u7684\u5143\u7d20\u3002<\/p><h3 class=\"wp-block-heading\">\u597d\u8655\u8207\u9069\u7528\u6642\u6a5f<\/h3><p>\u4e3b\u52d5\u4f38\u5c55\u7684\u597d\u8655\u662f\uff0c\u9664\u4e86\u63d0\u5347\u67d4\u8edf\u5ea6\u5916\uff0c\u9084\u53ef\u4ee5\u540c\u6642\u589e\u5f37\u808c\u8089\u529b\u91cf\u3001\u63d0\u5347\u8eab\u9ad4\u63a7\u5236\u529b\u8207\u5354\u8abf\u6027\u3001\u5f37\u5316\u6838\u5fc3\u7a69\u5b9a\u6027\u8207\u5e73\u8861\u611f\uff0c\u662f\u904b\u52d5\u54e1\u5011\u975e\u5e38\u6ce8\u91cd\u7684\u935b\u934a\u9805\u76ee\u3002\u4e3b\u52d5\u4f38\u5c55\u901a\u5e38\u6703\u4f7f\u6211\u5011\u66f4\u9032\u4e00\u6b65\u89ba\u5bdf\u8eab\u9ad4\u5404\u7a2e\u4e0d\u540c\u808c\u7fa4\u5982\u4f55\u5354\u540c\u5de5\u4f5c\uff0c\u5efa\u8b70\u5728\u5145\u5206\u6696\u8eab\u4e4b\u5f8c\u518d\u958b\u59cb\u7df4\u7fd2\u3002<\/p><h2 class=\"wp-block-heading\">\u88ab\u52d5\u4f38\u5c55\uff1a\u501f\u52a9\u5916\u529b\u7684\u6df1\u5c64\u5ef6\u5c55<\/h2><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T113137.530-1024x683.jpg\" alt=\"\" class=\"wp-image-24412\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T113137.530-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T113137.530-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T113137.530-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T113137.530-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T113137.530-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/10\/FotoJet-2025-10-06T113137.530.jpg 1800w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u88ab\u52d5\u4f38\u5c55\u5247\u662f\u501f\u52a9\u5916\u90e8\u529b\u91cf\u9054\u5230\u6216\u7dad\u6301\u4f38\u5c55\u59ff\u52e2\u3002\u9019\u80a1\u529b\u91cf\u53ef\u4ee5\u4f86\u81ea\u4f60\u7684\u624b\u81c2\uff08\u5982\u7528\u624b\u5c07\u817f\u62c9\u5411\u8eab\u9ad4\uff09\u3001\u745c\u73c8\u8f14\u5177\uff08\u5982\u745c\u73c8\u5e36\u3001\u745c\u73c8\u78da\uff09\u6216\u4ed6\u4eba\u5354\u52a9\u3002<\/p><div class=\"hello-15-p\" id=\"hello-3223270082\"><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>\u5728\u9019\u7a2e\u4f38\u5c55\u4e2d\uff0c\u76ee\u6a19\u808c\u7fa4\u4fdd\u6301\u76f8\u5c0d\u653e\u9b06\u72c0\u614b\uff0c\u5982\uff1a\u4f7f\u7528\u745c\u73c8\u7e69\u505a\u5750\u59ff\u524d\u5f4e\u3001\u7528\u745c\u73c8\u6795\u652f\u6490\u7684\u9d3f\u5f0f\u3001\u817f\u9760\u7246\u62ac\u817f\u7b49\u3002<\/p><h3 class=\"wp-block-heading\">\u597d\u8655\u8207\u9069\u7528\u6642\u6a5f<\/h3><p>\u4e00\u822c\u4f86\u8aaa\uff0c\u88ab\u52d5\u4f38\u5c55\u53ef\u4ee5\u9054\u5230\u6bd4\u4e3b\u52d5\u4f38\u5c55\u66f4\u6df1\u7684\u4f38\u5c55\u7bc4\u570d\uff0c\u4fc3\u9032\u6df1\u5c64\u808c\u8089\u653e\u9b06\u8207\u7dca\u5f35\u91cb\u653e\uff0c\u6703\u5efa\u8b70\u505a\u9019\u985e\u578b\u4f38\u5c55\u3001\u9670\u745c\u73c8\u6642\uff0c\u6bcf\u500b\u52d5\u4f5c\u505c\u7559\u6642\u9593\u81f3\u5c11 3-5 \u5206\u9418\u3002\u88ab\u52d5\u4f38\u5c55\u7279\u5225\u9069\u5408\u808c\u8089\u6975\u5ea6\u7dca\u7e43\u6216\u6d3b\u52d5\u5ea6\u53d7\u9650\u7684\u7df4\u7fd2\u8005\uff0c\u6700\u9069\u5408\u5728\u7df4\u7fd2\u7d50\u675f\u5f8c\u7684\u7de9\u548c\u968e\u6bb5\u4f7f\u7528\uff0c\u6216\u5728\u9ad8\u5f37\u5ea6\u8a13\u7df4\u6216\u58d3\u529b\u5927\u7684\u65e5\u5b50\u5f8c\u9032\u884c\u6062\u5fa9\u3002<\/p><p>\u4e3b\u52d5\u4f38\u5c55\u548c\u88ab\u52d5\u4f38\u5c55\u5728\u63d0\u5347\u67d4\u8edf\u5ea6\u7684\u904e\u7a0b\u4e2d\u626e\u6f14\u8457\u4e92\u88dc\u89d2\u8272\uff0c\u4e3b\u52d5\u4f38\u5c55\u57f9\u990a\u529b\u91cf\u8207\u63a7\u5236\u529b\uff0c\u88ab\u52d5\u4f38\u5c55\u5247\u6df1\u5316\u653e\u9b06\u8207\u5ef6\u5c55\u6027\u3002\u5982\u540c\u9670\u967d\u745c\u73c8\u80fd\u91cf\u5fc5\u9808\u76f8\u4e92\u8abf\u548c\uff0c\u5728\u65e5\u5e38\u7684\u7df4\u7fd2\u4e2d\uff0c\u4e3b\u52d5\u4f38\u5c55\u8207\u88ab\u52d5\u4f38\u5c55\u4e5f\u540c\u6a23\u91cd\u8981\uff01\u4f46\u7121\u8ad6\u662f\u54ea\u4e00\u7a2e\u4f38\u5c55\uff0c\u90fd\u8acb\u6709\u8010\u5fc3\u5730\u9080\u8acb\u8eab\u9ad4\u4ee5\u958b\u653e\u7684\u5fc3\u5617\u8a66\u3001\u5c0a\u91cd\u8eab\u9ad4\u771f\u5be6\u7684\u611f\u53d7\uff0c\u4e26\u4fdd\u6301\u7df4\u7fd2\u3002<\/p><p><\/p><div class=\"hello-content-4\" id=\"hello-3390763881\"><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>Hello Yogis\u00a0\u79c9\u6301\u300c\u53cb\u5584\u3001\u591a\u5143\u3001\u5305\u5bb9\u300d\u7684\u6838\u5fc3\u50f9\u503c\uff0c\u81ea 2021 \u5e74\u8d77\u81f3\u4eca\uff0c\u81f4\u529b\u65bc\u6253\u9020\u6700\u5b8c\u6574\u7684\u745c\u73c8\u5b78\u7fd2\u751f\u614b\u7cfb\u8207\u793e\u7fa4\u3002\u7121\u8ad6\u4f60\u662f\u745c\u73c8\u521d\u5b78\u8005\u6216\u8cc7\u6df1\u7df4\u7fd2\u8005\uff0c\u6211\u5011\u90fd\u9858\u610f\u966a\u8457\u4f60\u627e\u5230\u9069\u5408\u81ea\u5df1\u7684\u7df4\u7fd2\u65b9\u5f0f\u3002\u9ede\u64ca\u4e0b\u65b9\u9023\u7d50\uff0c\u7372\u53d6\u4f60\u6700\u9700\u8981\u7684\u7df4\u7fd2\u8cc7\u6e90\uff1a<\/p><p>\u745c\u73c8\u521d\u5b78\u8005\uff1a<a href=\"http:\/\/helloyogis.info\/86fncn\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.info\/86fncn<\/a><\/p><p>\u745c\u73c8\u9032\u968e\u8005\uff1a<a href=\"http:\/\/helloyogis.info\/86fnlc\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.info\/86fnlc<\/a><\/p><p>\u60f3\u6210\u70ba\u745c\u73c8\u8001\u5e2b\uff1a<a href=\"http:\/\/helloyogis.info\/86fnn3\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.info\/86fnn3<\/a><\/p><hr class=\"wp-block-separator has-alpha-channel-opacity\" \/><p><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2024\/04\/28\/yoga-pillow\/\">\u8d85\u653e\u9b06\u7684 5 \u500b\u745c\u73c8\u6795\u7528\u6cd5\uff5c\u5584\u7528\u745c\u73c8\u8f14\u5177\u7df4\u7fd2\uff0c\u8212\u9069\u3001\u652f\u6490\u3001\u4f38\u5c55\u4e00\u6b21\u64c1\u6709\uff01<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2024\/11\/07\/yoga-stretch\/\">\u4f60\u9084\u5728\u5fcd\u53d7\u8170\u9178\u80cc\u75db\u55ce\uff1f\u4e45\u5750\u65cf\u5fc5\u770b\u9019 4 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