{"id":24656,"date":"2026-01-21T15:47:36","date_gmt":"2026-01-21T07:47:36","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24656"},"modified":"2026-04-08T17:30:50","modified_gmt":"2026-04-08T09:30:50","slug":"pregnant-class","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/01\/21\/pregnant-class\/","title":{"rendered":"\u3010\u5b55\u5a66\u745c\u73c8\u8ab2\u7a0b\u8a2d\u8a08\u3011\u9047\u4e0a\u5b55\u5a66\u5b78\u54e1\u600e\u9ebc\u8fa6\uff1f\u8cc7\u6df1\u745c\u73c8\u8001\u5e2b Samantha \u7684 5 \u500b\u5b89\u5168\u6559\u5b78\u5fc3\u6cd5"},"content":{"rendered":"
\"\"<\/a><\/div>

<\/p><\/span><\/p>

\u5728\u745c\u73c8\u6559\u5b78\u73fe\u5834\uff0c\u8001\u5e2b\u5011\u6216\u8a31\u90fd\u66fe\u9047\u904e\u9019\u6a23\u7684\u7a81\u767c\u72c0\u6cc1\uff1a\u96d6\u7136\u662f\u4e00\u822c\u5927\u773e\u8ab2\u7a0b\uff08General Class\uff09\uff0c\u4f46\u537b\u6709\u65b0\u5b78\u54e1\u7a81\u7136\u544a\u77e5\u81ea\u5df1\u76ee\u524d\u61f7\u5b55\u8eab\u61f7\u516d\u7532\uff1b\u6216\u8005\u8ddf\u96a8\u5df2\u4e45\u7684\u719f\u9762\u5b54\u540c\u5b78\uff0c\u5728\u7df4\u7fd2\u4e00\u9663\u5b50\u5f8c\u6210\u70ba\u5b55\u5abd\u54aa\u3002<\/p>

\u9762\u5c0d\u8ab2\u5802\u4e0a\u6709\u5b55\u5a66\u540c\u5b78\uff0c\u4f46\u9019\u4e26\u975e\u5c08\u9580\u8a2d\u8a08\u7684\u300c\u5b55\u5a66\u745c\u73c8\u300d\u8ab2\u7a0b\u6642\uff0c\u6388\u8ab2\u8001\u5e2b\u8a72\u5982\u4f55\u5373\u6642\u53cd\u61c9\uff1f\u5982\u4f55\u5728\u4e0d\u5f71\u97ff\u6574\u9ad4\u8ab2\u7a0b\u6d41\u66a2\u5ea6\u7684\u524d\u63d0\u4e0b\uff0c\u78ba\u4fdd\u6e96\u5abd\u5abd\u7684\u7df4\u7fd2\u5b89\u5168\uff1f\u672c\u7bc7\u7279\u5225\u9080\u8acb\u64c1\u6709\u8d85\u904e 15 \u5e74\u8c50\u5bcc\u6559\u5b78\u7d93\u9a57\u7684\u8cc7\u6df1\u9999\u6e2f\u745c\u73c8\u8001\u5e2b Samantha<\/a>\uff0c\u8207\u5927\u5bb6\u5206\u4eab\u8ab2\u5802\u4e2d\u51fa\u73fe\u5b55\u5a66\u5b78\u54e1\u6642\u9700\u8981\u7559\u610f\u7684 5 \u500b\u5b89\u5168\u6559\u5b78\u5fc3\u6cd5\u3002<\/p>

1. \u5c0f\u5fc3\u904e\u5ea6\u4f38\u5c55\uff1a\u4ee5\u7a69\u5b9a\u53d6\u4ee3\u67d4\u8edf\u5ea6<\/h4>
\"\"<\/figure>

\u8a31\u591a\u5b55\u5abd\u54aa\u5728\u61f7\u5b55\u671f\u9593\u6703\u767c\u73fe\u81ea\u5df1\u7684\u67d4\u8edf\u5ea6\u4f3c\u4e4e\u8b8a\u597d\u4e86\uff0c\u9019\u5176\u5be6\u662f\u751f\u7406\u6a5f\u5236\u7684\u81ea\u7136\u53cd\u61c9\u3002Samantha \u8001\u5e2b\u6307\u51fa\uff0c\u70ba\u4e86\u6e96\u5099\u5206\u5a29\uff0c\u5b55\u5a66\u9ad4\u5167\u6703\u5206\u6ccc\u300c\u9b06\u5f1b\u7d20\u300d(Relaxin)\uff0c\u5c0e\u81f4\u95dc\u7bc0\u97cc\u5e36\u8b8a\u5f97\u6bd4\u5e73\u6642\u66f4\u9b06\u8edf\u3002\u96d6\u7136\u9019\u589e\u52a0\u4e86\u6d3b\u52d5\u7bc4\u570d\uff0c\u537b\u4e5f\u5927\u5e45\u63d0\u5347\u4e86\u56e0\u904e\u5ea6\u4f38\u5c55\u800c\u62c9\u50b7\u3001\u751a\u81f3\u9020\u6210\u95dc\u7bc0\u4e0d\u7a69\u5b9a\u7684\u98a8\u96aa\u3002<\/p>

\u56e0\u6b64\uff0cSamantha \u8001\u5e2b\u5efa\u8b70\u5728\u5e36\u9818\u4f38\u5c55\u52d5\u4f5c\u6642\uff0c\u52d9\u5fc5\u63d0\u9192\u5b55\u5a66\u5b78\u54e1\u4e0d\u9700\u8981\u8ffd\u6c42\u6975\u81f4\u7684\u4f38\u5c55\u5e45\u5ea6\u3002\u8001\u5e2b\u53ef\u4ee5\u5f15\u5c0e\u5979\u5011\u5c07\u6ce8\u610f\u529b\u5f9e\u300c\u67d4\u8edf\u5ea6\u300d\u8f49\u79fb\u81f3\u300c\u808c\u8089\u7684\u7a69\u5b9a\u6027\u300d\uff0c\u53ea\u8981\u611f\u89ba\u4f38\u5c55\u5230\u8212\u670d\u7684\u4e03\u3001\u516b\u6210\u7a0b\u5ea6\u5373\u53ef\u505c\u6b62\uff0c\u907f\u514d\u5229\u7528\u95dc\u7bc0\u7684\u6d3b\u52d5\u6975\u9650\u53bb\u652f\u6490\u8eab\u9ad4\u3002<\/p>

2. \u907f\u514d\u9577\u6642\u9593\u4ef0\u8eba\uff1a\u5584\u7528\u8f14\u5177\u91cb\u653e\u58d3\u529b<\/h4>

\u96a8\u8457\u5b55\u671f\u6b65\u5165\u4e2d\u671f\uff08\u7b2c\u4e8c\u5b55\u671f\uff1a4-6 \u500b\u6708\uff09\uff0c\u5b50\u5bae\u7684\u91cd\u91cf\u8207\u9ad4\u7a4d\u986f\u8457\u589e\u52a0\uff0c\u9ad4\u4f4d\u7684\u5b89\u6392\u4fbf\u9700\u8981\u66f4\u591a\u8003\u91cf\u3002Samantha \u8001\u5e2b\u5206\u4eab\uff0c\u82e5\u8b93\u5b55\u5a66\u9577\u6642\u9593\u7dad\u6301\u4ef0\u8eba\u59ff\u52e2\uff0c\u6c89\u91cd\u7684\u5b50\u5bae\u53ef\u80fd\u6703\u58d3\u8feb\u5230\u8eab\u9ad4\u4e3b\u8981\u7684\u8840\u7ba1\u2014\u2014\u4e0b\u8154\u975c\u8108\uff0c\u9032\u800c\u963b\u7919\u8840\u6db2\u56de\u6d41\uff0c\u5c0e\u81f4\u5abd\u5abd\u611f\u5230\u982d\u6688\u3001\u80f8\u60b6\uff0c\u751a\u81f3\u5f71\u97ff\u5c0d\u80ce\u76e4\u7684\u4f9b\u8840\u3002<\/p>

\"\"<\/figure>

\u9664\u4e86\u5728\u9ad4\u5f0f\u5b89\u6392\u4e0a\u907f\u514d\u9023\u7e8c\u5b89\u6392\u591a\u500b\u9577\u6642\u9593\u4ef0\u8eba\u7684\u52d5\u4f5c\u5916\uff0c\u5728\u5927\u4f11\u606f (Savasana) \u6642\uff0cSamantha \u8001\u5e2b\u4e5f\u5efa\u8b70\u5f15\u5c0e\u5b55\u5a66\u5b78\u54e1\u5c07\u59ff\u52e2\u6539\u70ba\u300c\u5de6\u5074\u8eba\u300d\u6216\u662f\u4e3b\u52d5\u63d0\u4f9b\u745c\u73c8\u6795 (Bolster) \u6216\u745c\u73c8\u78da\uff0c\u5354\u52a9\u5b78\u54e1\u5c07\u4e0a\u534a\u8eab\u8207\u982d\u90e8\u588a\u9ad8\u6210\u659c\u5761\u72c0\uff0c\u6548\u6e1b\u8f15\u5c0d\u80cc\u90e8\u8207\u8840\u7ba1\u7684\u58d3\u8feb\u3002<\/p>

\"\"<\/a><\/div>

3. \u614e\u9078\u6838\u5fc3\u8a13\u7df4\uff1a\u5c08\u6ce8\u6df1\u5c64\u808c\u7fa4\u8207\u9aa8\u76c6\u5e95<\/h4>

\u6838\u5fc3\u8a13\u7df4\u662f\u745c\u73c8\u8ab2\u7a0b\u4e2d\u5e38\u898b\u7684\u74b0\u7bc0\uff0c\u4f46\u5c0d\u65bc\u5b55\u5a66\u800c\u8a00\uff0c\u50b3\u7d71\u7684\u8a13\u7df4\u65b9\u5f0f\u53ef\u80fd\u9069\u5f97\u5176\u53cd\u3002Samantha \u8001\u5e2b\u7279\u5225\u63d0\u9192\uff0c\u50cf\u6372\u8179 (Crunches)\u3001\u4ef0\u81e5\u8d77\u5750\u6216\u9ad8\u5f37\u5ea6\u7684\u8239\u5f0f (Boat Pose) \u7b49\u52d5\u4f5c\uff0c\u6703\u5c0d\u8179\u76f4\u808c\u9020\u6210\u904e\u5927\u7684\u5916\u63a8\u58d3\u529b\uff0c\u53ef\u80fd\u6703\u52a0\u5287\u300c\u8179\u76f4\u808c\u5206\u96e2\u300d(Diastasis Recti) \u7684\u60c5\u6cc1\uff0c\u4e0d\u5229\u65bc\u7522\u5f8c\u7684\u9ad4\u614b\u6062\u5fa9\u3002<\/p>

\u5728\u6df7\u5408\u8ab2\u7a0b\u4e2d\uff0cSamantha \u8001\u5e2b\u5efa\u8b70\u53ef\u4ee5\u5f15\u5c0e\u5b55\u5a66\u5c07\u8a13\u7df4\u91cd\u9ede\u8f49\u5411\u66f4\u6df1\u5c64\u7684\u808c\u7fa4\u3002\u4f8b\u5982\uff0c\u6307\u5c0e\u5979\u5011\u611f\u53d7\u300c\u9aa8\u76c6\u5e95\u808c\u300d\u7684\u7a69\u5b9a\uff0c\u4ee5\u53ca\u6eab\u548c\u555f\u52d5\u300c\u8179\u6a6b\u808c\u300d\uff08\u985e\u4f3c\u8f15\u8f15\u64c1\u62b1\u5bf6\u5bf6\u7684\u611f\u89ba\uff09\u3002\u6b64\u5916\uff0c\u6eab\u548c\u7684\u300c\u8c93\u725b\u5f0f\u300d(Cat-Cow Pose) \u662f\u4e00\u500b\u7d55\u4f73\u7684\u66ff\u4ee3\u7df4\u7fd2\uff0c\u5b83\u80fd\u5728\u56db\u8db3\u8dea\u59ff\u4e0b\u5b89\u5168\u5730\u7dad\u6301\u6838\u5fc3\u5f35\u529b\uff0c\u540c\u6642\u5ef6\u5c55\u810a\u690e\uff0c\u8212\u7de9\u8170\u80cc\u75e0\u75db\u3002<\/p>

4. \u8abf\u6574\u626d\u8f49\u7684\u65b9\u5f0f\uff1a\u63a1\u7528\u300c\u958b\u653e\u5f0f\u300d\u5275\u9020\u7a7a\u9593<\/h4>

\u626d\u8f49\u52d5\u4f5c\u80fd\u5e6b\u52a9\u653e\u9b06\u80cc\u90e8\uff0c\u4f46\u5c0d\u65bc\u5b55\u5a66\u4f86\u8aaa\uff0c\u65b9\u5411\u8207\u6df1\u5ea6\u9700\u8981\u7279\u5225\u7559\u610f\u3002Samantha \u8001\u5e2b\u5f37\u8abf\uff0c\u4efb\u4f55\u6df1\u5ea6\u3001\u5c01\u9589\u5f0f\uff08Closed Twist\uff09\u7684\u626d\u8f49\u90fd\u6703\u5c0d\u8179\u90e8\u9020\u6210\u64e0\u58d3\uff0c\u9019\u5728\u5b55\u671f\u662f\u7981\u5fcc\u52d5\u4f5c\u3002<\/p>

\"\"<\/a><\/div>

\u70ba\u4e86\u8b93\u5b55\u5a66\u4e5f\u80fd\u4eab\u53d7\u626d\u8f49\u7684\u76ca\u8655\uff0c\u5fc5\u9808\u5168\u9762\u63a1\u7528\u300c\u958b\u653e\u5f0f\u626d\u8f49\u300d(Open Twist)\u3002\u8209\u4f8b\u4f86\u8aaa\uff0c\u5728\u9032\u884c\u5750\u59ff\u626d\u8f49\u6642\uff0c\u53ef\u4ee5\u8acb\u5b55\u5abd\u54aa\u5c07\u626d\u8f49\u7684\u5e45\u5ea6\u96c6\u4e2d\u5728\u6d3b\u52d5\u5ea6\u8f03\u9ad8\u7684\u80f8\u690e\u548c\u4e0a\u80cc\u90e8\uff0c\u800c\u975e\u8170\u90e8\u3002\u9019\u6a23\u7684\u8abf\u6574\u80fd\u78ba\u4fdd\u300c\u70ba\u8179\u90e8\u4fdd\u7559\u8db3\u5920\u7684\u7a7a\u9593\u300d\uff0c\u907f\u514d\u4efb\u4f55\u5c0d\u5b50\u5bae\u52a0\u58d3\u7684\u98a8\u96aa\u3002<\/p>

5. \u7559\u610f\u547c\u5438\u7684\u7df4\u7fd2\uff1a\u4fdd\u6301\u5e73\u7a69\u8207\u6d41\u66a2<\/h4>
\"\"<\/figure>

\u6700\u5f8c\uff0c\u547c\u5438\u662f\u745c\u73c8\u7684\u9748\u9b42\uff0c\u4f46\u5728\u4e00\u822c\u8ab2\u7a0b\u4e2d\u5e38\u898b\u7684\u67d0\u4e9b\u547c\u5438\u6cd5\u4e26\u975e\u5168\u90fd\u9069\u5408\u5b55\u5a66\u3002Samantha \u8001\u5e2b\u63d0\u9192\uff0c\u4efb\u4f55\u6d89\u53ca\u5230\u618b\u6c23 (Kumbhaka\/\u6b62\u606f) \u6216\u662f\u6fc0\u70c8\u5feb\u901f\u7684\u547c\u5438\u6cd5\uff08\u4f8b\u5982\uff1a\u706b\u547c\u5438 Bhastrika\uff09\uff0c\u90fd\u53ef\u80fd\u5c0e\u81f4\u6bcd\u9ad4\u5167\u7684\u6c27\u6c23\u6fc3\u5ea6\u6ce2\u52d5\uff0c\u9032\u800c\u5f71\u97ff\u5c0d\u80ce\u5152\u7684\u4f9b\u6c27\uff0c\u751a\u81f3\u5f15\u767c\u5bae\u7e2e\uff0c\u61c9\u4e88\u4ee5\u907f\u514d\u3002<\/p>

\u82e5\u8a72\u5802\u8ab2\u6709\u5b55\u5a66\u5728\u5834\u6642\uff0c\u53ef\u4ee5\u6539\u70ba\u5e36\u9818\u5168\u73ed\u547c\u5438\u7df4\u7fd2\u6df1\u9577\u7684\u8179\u5f0f\u547c\u5438\uff0c\u6216\u662f\u6d77\u6d0b\u547c\u5438\u6cd5 (Ujjayi)\u3002\u91cd\u9ede\u5728\u65bc\u7dad\u6301\u5438\u6c23\u8207\u5410\u6c23\u7684\u5e73\u7a69\u7bc0\u594f\uff0c\u9019\u4e0d\u50c5\u80fd\u78ba\u4fdd\u6c27\u6c23\u5145\u8db3\uff0c\u66f4\u80fd\u5e6b\u52a9\u6e96\u5abd\u5abd\u653e\u9b06\u4ea4\u611f\u795e\u7d93\uff0c\u7de9\u89e3\u5b55\u671f\u7684\u7126\u616e\u611f\u3002<\/p>

\u9762\u5c0d\u8ab2\u5802\u4e2d\u5404\u5f0f\u5404\u6a23\u7a81\u5982\u5176\u4f86\u7684\u72c0\u6cc1\uff0c\u5982\u4f55\u898b\u62db\u62c6\u62db\u4ee5\u505a\u51fa\u6700\u9069\u7576\u7684\u5f15\u5c0e\uff0c\u975e\u5e38\u8003\u9a57\u745c\u73c8\u8001\u5e2b\u7684\u5c08\u696d\u5224\u65b7\u8207\u81e8\u5834\u53cd\u61c9\u3002\u5e0c\u671b\u900f\u904e Samantha \u8001\u5e2b\u5206\u4eab\u7684\u9019 5 \u5927\u5fc3\u6cd5\uff0c\u80fd\u8b93\u5927\u5bb6\u66f4\u660e\u767d\u7576\u8ab2\u5802\u4e0a\u6709\u5b55\u5abd\u54aa\u6642\u8a72\u5982\u4f55\u4fdd\u8b77\u5abd\u5abd\u8207\u5bf6\u5bf6\u7684\u5b89\u5168\uff0c\u8b93\u745c\u73c8\u7df4\u7fd2\u6210\u70ba\u5b55\u671f\u4e2d\u4e00\u6bb5\u5b89\u5fc3\u3001\u8212\u9069\u7684\u966a\u4f34\u65c5\u7a0b\u3002<\/p>

<\/p>

Photo credit by samantha_theyogi<\/a>
<\/p>","protected":false},"excerpt":{"rendered":"

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