{"id":24603,"date":"2025-12-24T23:14:24","date_gmt":"2025-12-24T15:14:24","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24603"},"modified":"2026-01-04T23:56:59","modified_gmt":"2026-01-04T15:56:59","slug":"shoulder-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2025\/12\/24\/shoulder-yoga\/","title":{"rendered":"\u4e0b\u72ac\u5f0f\u7e3d\u662f\u611f\u89ba\u5361\u5361\u7684\uff1f5\u500b\u7c21\u55ae\u80a9\u8180\u4f38\u5c55\u52d5\u4f5c\uff0c\u6559\u4f60\u63d0\u5347\u80a9\u8180\u6d3b\u52d5\u5ea6\uff08\u521d\u5b78\u8005\u9069\u7528\uff09"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-1863745713\"><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><h2 class=\"wp-block-heading\">\u70ba\u4f55\u80a9\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u5982\u6b64\u91cd\u8981\uff1f<\/h2><p>\u4f60\u4e5f\u8001\u662f\u5728\u505a<a href=\"https:\/\/helloyogis.com\/listing\/\u4e0b\u72ac\u5f0f\/\">\u4e0b\u72ac\u5f0f<\/a>\u6642\u611f\u89ba\u80a9\u8180\u7dca\u7e43\u3001\u96e3\u4ee5\u4f38\u5c55\uff1f\u6216\u8005\u5728\u5617\u8a66\u624b\u81c2\u9ad8\u8209\u904e\u982d\u7684\u52d5\u4f5c\u6642\u611f\u5230\u5361\u5361\u7684\uff1f\u653e\u5fc3\uff0c\u4f60\u4e26\u4e0d\u5b64\u55ae\uff0c\u9019\u53ef\u80fd\u662f\u80a9\u95dc\u7bc0\u7f3a\u4e4f\u6d3b\u52d5\u5ea6\u7684\u95dc\u4fc2\uff0c\u662f\u5f88\u591a\u4eba\u90fd\u53ef\u80fd\u78b0\u5230\u7684\u72c0\u6cc1\uff01\u5728\u9019\u7bc7\u6587\u7ae0\u5c07\u6703\u5e6b\u52a9\u4f60\u7406\u89e3\u80a9\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u7684\u91cd\u8981\u6027\uff0c\u4e26\u900f\u904e 5 \u500b\u6709\u6548\u6539\u5584\u4f60\u7684\u80a9\u90e8\u9748\u6d3b\u6027\u7684\u52d5\u4f5c\u3002\u8d95\u5feb\u4f86\u770b\u770b\u5427\uff1a<\/p><p>\u80a9\u95dc\u7bc0\u662f\u4eba\u9ad4\u6d3b\u52d5\u5ea6\u6700\u5927\u7684\u95dc\u7bc0\u4e4b\u4e00\uff0c\u4f46\u73fe\u4ee3\u751f\u6d3b\u65b9\u5f0f\uff08\u5982\u9577\u6642\u9593\u4f7f\u7528\u96fb\u8166\uff09\u5bb9\u6613\u5c0e\u81f4\u5b83\u8b8a\u5f97\u50f5\u786c\u3001\u6d3b\u52d5\u53d7\u9650\u3002\u826f\u597d\u7684\u80a9\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u7d50\u5408\u4e86\u9069\u7576\u7684\u529b\u91cf\uff08Strength\uff09\u8207\u67d4\u8edf\u5ea6\uff08Flexibility\uff09\uff1a<\/p><ul class=\"wp-block-list\"><li><strong>\u529b\u91cf<\/strong>: \u5f37\u58ef\u7684\u80a9\u90e8\u5468\u570d\u808c\u7fa4\uff08\u5982\u65cb\u8f49\u808c\u8896\u3001\u4e0a\u80cc\u90e8\u808c\u8089\uff09\u6709\u52a9\u65bc\u7a69\u5b9a\u80a9\u95dc\u7bc0\uff0c\u7dad\u6301\u6b63\u78ba\u6392\u5217\uff0c\u9632\u6b62\u904e\u5ea6\u79fb\u52d5\u6216\u4e0d\u7a69\u5b9a\u3002<\/li>\n\n<li><strong>\u67d4\u8edf\u5ea6<\/strong>: \u6709\u5f48\u6027\u7684\u808c\u8089\u548c\u808c\u8171\u5141\u8a31\u80a9\u95dc\u7bc0\u81ea\u7531\u3001\u7121\u9650\u5236\u5730\u79fb\u52d5\u3002<\/li><\/ul><h3 class=\"wp-block-heading\">\u63d0\u5347\u80a9\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u7684 5 \u5927\u597d\u8655<\/h3><ol class=\"wp-block-list\"><li><strong>\u589e\u52a0\u67d4\u8edf\u5ea6<\/strong>: \u8b93\u4f60\u66f4\u5bb9\u6613\u5b8c\u6210\u9700\u8981\u624b\u81c2\u904e\u982d\u4f38\u5c55\u7684\u745c\u73c8\u9ad4\u5f0f<\/li>\n\n<li><strong>\u6539\u5584\u59ff\u52e2<\/strong>: \u5f37\u5316\u4e0a\u80cc\u90e8\u548c\u80a9\u80db\u5e36\u808c\u8089\uff0c\u9810\u9632\u59ff\u52e2\u554f\u984c<\/li>\n\n<li><strong>\u589e\u5f37\u7a69\u5b9a\u6027\u8207\u5e73\u8861\u611f<\/strong>: \u63d0\u5347\u9ad4\u5f0f\u63a7\u5236\u529b\u548c\u65e5\u5e38\u751f\u6d3b\u7a69\u5b9a\u6027<\/li>\n\n<li><strong>\u9810\u9632\u50b7\u5bb3<\/strong>: \u964d\u4f4e\u62c9\u50b7\u6216\u904e\u5ea6\u4f7f\u7528\u50b7\u5bb3\uff08\u5982\u65cb\u8f49\u808c\u8896\u6495\u88c2\uff09\u7684\u98a8\u96aa<\/li>\n\n<li><strong>\u7de9\u89e3\u7dca\u7e43\u8207\u58d3\u529b<\/strong>: \u8212\u7de9\u80a9\u90e8\u75bc\u75db\u548c\u50f5\u786c\u611f\uff0c\u4fc3\u9032\u653e\u9b06<\/li><\/ol><h2 class=\"wp-block-heading\">5 \u500b\u63d0\u5347\u80a9\u8180\u6d3b\u52d5\u5ea6\u6709\u6548\u7df4\u7fd2<\/h2><h3 class=\"wp-block-heading\">\u7df4\u7fd21: \u7e5e\u80a9 (Shoulder Circles)<\/h3><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"709\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/envato-labs-image-edit-2-2-1024x709.png\" alt=\"\" class=\"wp-image-24607\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/envato-labs-image-edit-2-2-1024x709.png 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/envato-labs-image-edit-2-2-300x208.png 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/envato-labs-image-edit-2-2-768x532.png 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/envato-labs-image-edit-2-2-600x415.png 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/envato-labs-image-edit-2-2.png 1248w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u7e5e\u80a9\u662f\u4e00\u500b\u80fd\u5920\u91cb\u653e\u80a9\u90e8\u7dca\u7e43\u7684\u57fa\u790e\u52d5\u4f5c\uff0c\u505a\u8d77\u4f86\u5341\u5206\u5bb9\u6613\uff0c\u4e5f\u80fd\u63d0\u4f9b\u5f88\u5927\u7684\u52a9\u76ca\u3002\u9019\u500b\u7c21\u55ae\u7684\u71b1\u8eab\u52d5\u4f5c\u53ef\u4ee5\u589e\u52a0\u80a9\u95dc\u7bc0\u7684\u6f64\u6ed1\u6db2\u5206\u6ccc\uff0c\u6e1b\u5c11\u6469\u64e6\uff0c\u540c\u6642\u5e6b\u52a9\u559a\u9192\u8207\u653e\u9b06\u80a9\u90e8\u5468\u570d\u808c\u8089\u3002\u6709\u4e9b\u4eba\u5728\u525b\u958b\u59cb\u7df4\u7fd2\u6642\uff0c\u53ef\u80fd\u6703\u53ea\u8f49\u52d5\u624b\u81c2\u800c\u975e\u5f9e\u80a9\u95dc\u7bc0\u767c\u52d5\uff0c\u56e0\u6b64\u8acb\u78ba\u4fdd\u4f60\u80fd\u611f\u53d7\u5230\u6574\u500b\u80a9\u95dc\u7bc0\u7684\u8f49\u52d5\uff01<\/p><ol class=\"wp-block-list\"><li>\u7ad9\u59ff\uff08\u96d9\u8173\u8207\u9ad6\u540c\u5bec\uff09\u4ea6\u53ef\u5750\u59ff\uff08\u7c21\u6613\u76e4\u5750\uff09<\/li>\n\n<li>\u96d9\u81c2\u5411\u5169\u5074\u4f38\u5c55\uff0c\u8207\u5730\u9762\u5e73\u884c<\/li>\n\n<li>\u958b\u59cb\u4ee5\u80a9\u8180\u70ba\u4e2d\u5fc3\u756b\u5c0f\u5708\uff0c\u5411\u524d\u6216\u5411\u5f8c<\/li>\n\n<li>\u9010\u6f38\u589e\u5927\u756b\u5708\u7684\u5e45\u5ea6<\/li>\n\n<li>\u6bcf\u500b\u65b9\u5411\u91cd\u890710-15\u6b21<\/li><\/ol><h3 class=\"wp-block-heading\">\u7df4\u7fd22: \u7a7f\u91dd\u5f0f (Thread the Needle Pose)<\/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\/2026\/01\/Thread-the-Needle1-1024x683.jpg\" alt=\"\" class=\"wp-image-24604\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Thread-the-Needle1-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Thread-the-Needle1-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Thread-the-Needle1-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Thread-the-Needle1-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Thread-the-Needle1-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Thread-the-Needle1-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p><a href=\"https:\/\/helloyogis.com\/listing\/\u7a7f\u91dd\u5f0f\/\">\u7a7f\u91dd\u5f0f<\/a>\u9019\u662f\u7279\u5225\u91dd\u5c0d\u80a9\u80db\u9aa8\u9593\u7dca\u7e43\u5340\u57df\u7684\u52d5\u4f5c\uff0c\u80fd\u6709\u6548\u6253\u958b\u4e0a\u80cc\u90e8\uff0c\u540c\u6642\u63d0\u4f9b\u6eab\u548c\u7684\u80a9\u95dc\u7bc0\u65cb\u8f49\u3002\u5728\u505a\u52d5\u4f5c\u7684\u904e\u7a0b\u4e2d\uff0c\u9700\u8981\u4fdd\u6301\u6838\u5fc3\u7a69\u5b9a\u6536\u7dca\uff0c\u4e0d\u8981\u70ba\u4e86\u589e\u52a0\u4f38\u5c55\u800c\u626d\u66f2\u4e0b\u80cc\u90e8\u3002<\/p><ol class=\"wp-block-list\"><li>\u5f9e\u56db\u8db3\u8dea\u59ff\uff08\u684c\u9762\u5f0f\uff09\u958b\u59cb<\/li>\n\n<li>\u5c07\u53f3\u624b\u5411\u5929\u82b1\u677f\u65b9\u5411\u4f38\u5c55\uff08\u53ef\u9078\uff09<\/li>\n\n<li>\u5c07\u53f3\u624b\u5f9e\u5de6\u81c2\u548c\u5de6\u817f\u4e4b\u9593\u7684\u7a7a\u9699\u7a7f\u904e\uff0c\u5411\u5de6\u5074\u4f38\u5c55<\/li>\n\n<li>\u5c07\u53f3\u80a9\u548c\u53f3\u8033\u8f15\u8f15\u653e\u5728\u745c\u73c8\u588a\u4e0a<\/li>\n\n<li>\u4fdd\u63013-5\u500b\u547c\u5438\uff0c\u611f\u53d7\u80a9\u80db\u9aa8\u4e4b\u9593\u7684\u4f38\u5c55<\/li>\n\n<li>\u56de\u5230\u56db\u8db3\u8dea\u59ff\uff0c\u63db\u908a\u91cd\u8907<\/li><\/ol><h3 class=\"wp-block-heading\">\u7df4\u7fd23: \u725b\u9762\u5f0f\u624b\u81c2 (Cow Face Arms &#8211; Gomukhasana Arms)<\/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\/2026\/01\/Cow-Face-Pose-1024x683.jpg\" alt=\"\" class=\"wp-image-24605\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Cow-Face-Pose-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Cow-Face-Pose-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Cow-Face-Pose-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Cow-Face-Pose-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Cow-Face-Pose-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Cow-Face-Pose-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p><a href=\"https:\/\/helloyogis.com\/listing\/\u725b\u9762\u5f0f\/\">\u725b\u9762\u5f0f<\/a>\u624b\u81c2\u4e5f\u662f\u5f88\u5e38\u898b\u7684\u80a9\u8180\u935b\u934a\u52d5\u4f5c\uff0c\u53ef\u4ee5\u6df1\u5c64\u4f38\u5c55\u80a9\u95dc\u7bc0\u524d\u5f8c\u5074\u3002\u9019\u500b\u9ad4\u5f0f\u5c0d\u65bc\u521d\u5b78\u8005\u4f86\u8aaa\u53ef\u80fd\u6703\u6709\u9ede\u6311\u6230\uff0c\u56e0\u70ba\u540c\u6642\u6d89\u53ca\u80a9\u95dc\u7bc0\u7684\u5167\u65cb\u548c\u5916\u65cb\uff0c\u5982\u679c\u4f7f\u7528\u745c\u73c8\u7e69\u6216\u6bdb\u5dfe\u7b49\u4f5c\u70ba\u8f14\u52a9\uff0c\u96d9\u624b\u5404\u6293\u4e00\u7aef<\/p><ol class=\"wp-block-list\"><li>\u5750\u59ff\uff0c\u810a\u67f1\u633a\u76f4\uff0c\u9078\u64c7\u8212\u9069\u7684\u76e4\u817f\u5750\u59ff<\/li>\n\n<li>\u5c07\u53f3\u81c2\u5411\u4e0a\u4f38\u76f4\uff0c\u9760\u8fd1\u5929\u82b1\u677f\u3002\u5f4e\u66f2\u53f3\u624b\u8098\uff0c\u8b93\u53f3\u624b\u638c\u4f86\u5230\u4e0a\u80cc\u90e8\uff0c\u6307\u5c16\u671d\u4e0b<\/li>\n\n<li>\u5c07\u5de6\u81c2\u5411\u5f8c\u4f38\u5c55\uff0c\u5f4e\u66f2\u5de6\u624b\u8098\uff0c\u8b93\u5de6\u624b\u80cc\u8cbc\u9760\u80cc\u90e8\uff0c\u6307\u5c16\u671d\u4e0a<\/li>\n\n<li>\u5617\u8a66\u8b93\u5de6\u53f3\u624b\u6307\u5728\u80cc\u5f8c\u4e92\u76f8\u52fe\u4f4f<\/li>\n\n<li>\u4fdd\u6301\u80a9\u8180\u653e\u9b06\uff0c\u505c\u75593-5\u500b\u547c\u5438<\/li>\n\n<li>\u6162\u6162\u9b06\u958b\uff0c\u63db\u908a\u91cd\u8907<\/li><\/ol><h3 class=\"wp-block-heading\">\u7df4\u7fd24: \u5b30\u5152\u5f0f (Child&#8217;s Pose)<\/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\/2026\/01\/Child_s-Pose-1024x683.jpg\" alt=\"\" class=\"wp-image-24606\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Child_s-Pose-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Child_s-Pose-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Child_s-Pose-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Child_s-Pose-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Child_s-Pose-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/Child_s-Pose-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p>\u5b30\u5152\u5f0f\u80fd\u6eab\u548c\u4f38\u5c55\u80a9\u8180\uff0c\u9019\u662f\u5229\u7528\u8eab\u9ad4\u91cd\u91cf\u81ea\u7136\u62c9\u9577\u80a9\u8180\u5f8c\u5074\u548c\u814b\u4e0b\u5340\u57df\uff0c\u540c\u6642\u8b93\u8eab\u9ad4\u8655\u65bc\u653e\u9b06\u72c0\u614b\u3002 \u5728\u7df4\u7fd2\u6642\u53ef\u4ee5\u5617\u8a66\u5c07\u624b\u81c2\u5411\u4e0d\u540c\u65b9\u5411\u4f38\u5c55\uff08\u5982\u5de6\u53f3\u5169\u5074\uff09\u4ee5\u91dd\u5c0d\u4e0d\u540c\u808c\u8089\u7fa4\u3002<\/p><div class=\"hello-15-p\" id=\"hello-905965527\"><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><ol class=\"wp-block-list\"><li>\u5f9e\u56db\u8db3\u8dea\u59ff\u958b\u59cb<\/li>\n\n<li>\u6162\u6162\u5c07\u81c0\u90e8\u5750\u5411\u8173\u8ddf\uff0c\u9032\u5165\u5b30\u5152\u5f0f<\/li>\n\n<li>\u4fdd\u6301\u624b\u81c2\u5411\u524d\u4f38\u5c55\uff0c\u76e1\u53ef\u80fd\u5c07\u624b\u6307\u5411\u524d\u5ef6\u4f38\uff0c\u540c\u6642\u4fdd\u6301\u81c0\u90e8\u9760\u8fd1\u8173\u8ddf<\/li>\n\n<li>\u611f\u53d7\u80a9\u8180\u548c\u4e0a\u80cc\u90e8\u7684\u4f38\u5c55<\/li>\n\n<li>\u4fdd\u63013-5\u500b\u547c\u5438\u6216\u66f4\u9577\u6642\u9593<\/li><\/ol><h3 class=\"wp-block-heading\">\u7df4\u7fd25: \u9760\u7246\u5929\u4f7f (Wall Angels)<\/h3><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"572\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/image-gen-1024x572.png\" alt=\"\" class=\"wp-image-24608\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/image-gen-1024x572.png 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/image-gen-300x167.png 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/image-gen-768x429.png 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/image-gen-600x335.png 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/01\/image-gen.png 1376w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" 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class=\"wp-block-separator has-alpha-channel-opacity\" \/><p><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2025\/08\/26\/forwardfold-tips-knee\/\">\u524d\u5f4e\u5f4e\u4e0d\u4e0b\u53bb\uff1f\u300c\u5f4e\u66f2\u819d\u84cb\u300d\u9019\u500b\u5c0f\u52d5\u4f5c\uff0c\u89e3\u6c7a 80% \u7684\u524d\u5f4e\u96e3\u984c\uff01<\/a><\/p><div class=\"hello-content-4\" id=\"hello-3652109223\"><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><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2025\/10\/16\/engage-core\/\">\u4ec0\u9ebc\u662f\u6838\u5fc3\u6536\u7dca\uff1f3 \u500b\u89ba\u5bdf\u6838\u5fc3\u51fa\u529b\u7684\u5c0f\u6280\u5de7\uff0c\u5728\u745c\u73c8\u7df4\u7fd2\u627e\u5230\u7a69\u5b9a\u7684\u8eab\u9ad4<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u4e0b\u72ac\u5f0f\u505a\u5f97\u80a9\u8180\u7dca\u7dca\u7684\uff0c\u624b\u81c2\u9ad8\u8209\u904e\u982d\u7e3d\u662f\u5361\u5361\u7684\uff1f\u73fe\u4ee3\u4eba\u9577\u6642\u9593\u7528\u96fb\u8166\uff0c\u80a9\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u90fd\u8b8a\u5dee\u4e86\u3002\u4f60\u4e26\u4e0d\u5b64\u55ae\uff01\u900f\u904e5\u500b\u7c21\u55ae\u6709\u6548\u7684\u745c\u73c8\u52d5\u4f5c\uff0c\u5c31\u80fd\u9010\u6b65\u63d0\u5347\u80a9\u8180\u9748\u6d3b\u5ea6\u3002\u9019\u4e9b\u7df4\u7fd2\u4e0d\u53ea\u8b93\u4f60\u7684\u4e0b\u72ac\u5f0f\u66f4\u6d41\u66a2\uff0c\u9023\u65e5\u5e38\u62ff\u53d6\u9ad8\u8655\u7269\u54c1\u90fd\u6703\u8b8a\u8f15\u9b06\u5462\uff01<\/p>\n","protected":false},"author":7,"featured_media":24609,"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":[261,260,115],"tags":[132,141],"class_list":["post-24603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-yoga","category-yoga-beginner","category-academy","tag-beginner","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24603","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=24603"}],"version-history":[{"count":4,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24603\/revisions"}],"predecessor-version":[{"id":24615,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24603\/revisions\/24615"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/24609"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=24603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=24603"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=24603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}