{"id":24667,"date":"2026-03-07T22:47:27","date_gmt":"2026-03-07T14:47:27","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/2026\/03\/07\/10min_yin_neck\/"},"modified":"2026-03-09T14:25:22","modified_gmt":"2026-03-09T06:25:22","slug":"10min_yin_neck","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/03\/07\/10min_yin_neck\/","title":{"rendered":"\u80a9\u9838\u786c\u5230\u7761\u4e0d\u597d\uff1f\u7d66\u8fa6\u516c\u65cf\u7684 10 \u5206\u9418\u8212\u7de9\u745c\u73c8"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-2129346847\"><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><p>\u4f60\u662f\u4e0d\u662f\u4e5f\u6709\u904e\u9019\u6a23\u7684\u7d93\u9a57\u2014\u2014\u5fd9\u4e86\u4e00\u6574\u5929\u56de\u5230\u5bb6\uff0c\u8116\u5b50\u786c\u5f97\u50cf\u77f3\u982d\uff0c\u80a9\u8180\u6c89\u91cd\u5230\u50cf\u80cc\u4e86\u4e00\u6574\u5929\u7684\u96b1\u5f62\u66f8\u5305\uff1f\u597d\u4e0d\u5bb9\u6613\u8eba\u4e0a\u5e8a\u4e86\uff0c\u537b\u600e\u9ebc\u7ffb\u90fd\u627e\u4e0d\u5230\u4e00\u500b\u8212\u670d\u7684\u59ff\u52e2\u3002\u89aa\u611b\u7684\uff0c\u5176\u5be6\u4f60\u4e0d\u5b64\u55ae\uff0c\u9019\u5e7e\u4e4e\u662f\u6bcf\u4e00\u4f4d\u4e45\u5750\u8fa6\u516c\u65cf\u7684\u65e5\u5e38\u5beb\u7167\u3002<\/p>\n<p>\u597d\u6d88\u606f\u662f\uff0c\u4f60\u4e0d\u9700\u8981\u82b1\u5927\u628a\u6642\u9593\uff0c\u53ea\u8981\u6bcf\u5929\u64a5\u51fa\u77ed\u77ed <strong>10 \u5206\u9418<\/strong>\uff0c\u900f\u904e\u5e7e\u500b\u7c21\u55ae\u7684\u745c\u73c8\u52d5\u4f5c\uff0c\u5c31\u80fd\u5e6b\u52a9\u80a9\u9838\u6162\u6162\u627e\u56de\u8f15\u9b06\u548c\u67d4\u8edf\u3002\u672c\u6587\u5c07\u966a\u4f60\u4e86\u89e3\u75e0\u75db\u6210\u56e0\uff0c\u4e26\u5206\u4eab\u4e00\u5957\u5b8c\u6574\u7684\u8212\u7de9\u6d41\u7a0b\u8207\u7df4\u7fd2\u5efa\u8b70\uff0c\u8b93\u745c\u73c8\u6210\u70ba\u4f60\u6700\u6eab\u67d4\u7684\u80a9\u9838\u6025\u6551\u5925\u4f34\u3002<\/p>\n<p><span style=\"color: #000000;font-family: 'Cormorant Garamond', sans-serif;font-size: 50px;font-weight: 600\">\u70ba\u4ec0\u9ebc\u4e0a\u73ed\u65cf\u7279\u5225\u5bb9\u6613\u80a9\u9838\u75e0\u75db\uff1f<\/span><\/p>\n<p>\u8aaa\u5230\u80a9\u9838\u75e0\u75db\uff0c\u76f8\u4fe1\u4f60\u7b2c\u4e00\u500b\u53cd\u61c9\u662f\u300c\u5927\u6982\u662f\u5750\u592a\u4e45\u4e86\u5427\u300d\uff1f\u9019\u7576\u7136\u6c92\u932f\uff0c\u4f46\u5176\u5be6\u9020\u6210\u8eab\u9ad4\u4e0d\u9069\u7684\u539f\u56e0\uff0c\u5f80\u5f80\u6bd4\u6211\u5011\u60f3\u50cf\u4e2d\u66f4\u7d30\u788e\u4e00\u4e9b\u3002\u7576\u4f60\u9577\u6642\u9593\u76ef\u8457\u96fb\u8166\u87a2\u5e55\u6642\uff0c\u982d\u90e8\u6703\u4e0d\u81ea\u89ba\u5730\u5f80\u524d\u50be\uff0c\u9019\u5c31\u662f\u6211\u5011\u5e38\u8aaa\u7684 <strong>\u300c\u70cf\u9f9c\u8116\u300d<\/strong>\u3002\u5225\u5c0f\u770b\u9019\u500b\u5fae\u5c0f\u7684\u52d5\u4f5c\uff0c\u982d\u90e8\u6bcf\u5f80\u524d\u4e00\u540b\uff0c\u9838\u690e\u5c31\u8981\u591a\u627f\u64d4\u5c07\u8fd1 4-5 \u516c\u65a4\u7684\u91cd\u91cf\u3002\u60f3\u50cf\u4e00\u4e0b\uff0c\u4e00\u6574\u5929\u4e0b\u4f86\uff0c\u4f60\u7684\u8116\u5b50\u548c\u80a9\u8180\u808c\u8089\u90fd\u5728\u70ba\u4f60\u9ed8\u9ed8\u52a0\u73ed\uff0c\u600e\u80fd\u4e0d\u7d2f\u5462\uff1f<\/p>\n<p>\u9664\u6b64\u4e4b\u5916\uff0c\u7576\u6211\u5011\u8655\u65bc\u9ad8\u58d3\u72c0\u614b\u6642\uff0c\u8eab\u9ad4\u6703\u672c\u80fd\u5730\u8073\u8d77\u80a9\u8180\u3001\u5fae\u7e2e\u4e0b\u5df4\uff0c\u9019\u4e9b\u7d30\u5fae\u7684\u58d3\u529b\u65e5\u5fa9\u4e00\u65e5\u7d2f\u7a4d\uff0c\u6f38\u6f38\u8b8a\u6210\u4e86\u600e\u9ebc\u63c9\u90fd\u63c9\u4e0d\u6563\u7684\u50f5\u786c\u611f\u3002\u7279\u5225\u662f\u5c0d\u65bc <strong>30-40 \u6b72\u7684\u5973\u6027<\/strong> \u4f86\u8aaa\uff0c\u5728\u8077\u5834\u8207\u5bb6\u5ead\u7684\u591a\u91cd\u89d2\u8272\u9593\u5207\u63db\uff0c\u8eab\u5fc3\u7684\u75b2\u52de\u66f4\u5bb9\u6613\u53cd\u6620\u5728\u80a9\u9838\u4e0a\u3002\u6240\u4ee5\uff0c\u5982\u679c\u4f60\u89ba\u5f97\u6700\u8fd1\u80a9\u8180\u8d8a\u4f86\u8d8a\u91cd\uff0c\u771f\u7684\u4e0d\u662f\u4f60\u7684\u932f\uff0c\u90a3\u662f\u8eab\u9ad4\u5728\u767c\u51fa\u6eab\u67d4\u7684\u8a0a\u865f\uff0c\u63d0\u9192\u4f60\uff1a\u8a72\u597d\u597d\u7167\u9867\u81ea\u5df1\u4e86\u3002<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1701760171675-7d754bf45667?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3w4ODk4NjF8MHwxfHNlYXJjaHw4fHwlRTQlQjglODAlRTQlQkQlOEQlRTUlQTUlQjMlRTYlODAlQTclRTUlOUMlQTglRTglQkUlQTYlRTUlODUlQUMlRTYlQTElOEMlRTUlODklOEQlRTklQTElQUYlRTklOUMlQjIlRTclOTYlQjIlRTYlODUlOEIlRTYlODglOTYlRTglQTclQjglRTYlOTElQjglRTclOTclQTAlRTclOTclOUIlRTglODIlQTklRTklQTAlQjglRTclOUElODQlRTUlQTAlQjQlRTYlOTklQUZ8ZW58MHwwfHx8MTc3Mjg5NDYyN3ww&amp;ixlib=rb-4.1.0&amp;q=80&amp;w=1080\" alt=\"a woman sitting at a table using a laptop computer\" \/><figcaption class=\"wp-element-caption\">Photo credit by Unsplash \/ Maxim Ilyahov<\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\">\u958b\u7df4\u524d\u7684 1 \u5206\u9418\u80a9\u9838\u81ea\u6e2c<\/h2>\n<p>\u5728\u958b\u59cb\u7df4\u7fd2\u4e4b\u524d\uff0c\u6211\u5011\u9080\u8acb\u4f60\u5148\u82b1\u4e00\u5206\u9418\u611f\u53d7\u4e00\u4e0b\u81ea\u5df1\u73fe\u5728\u7684\u72c0\u614b\u3002\u9019\u80fd\u5e6b\u52a9\u4f60\u66f4\u6709\u610f\u8b58\u5730\u9032\u5165\u7df4\u7fd2\uff0c\u4e5f\u80fd\u8b93\u4f60\u5728\u4e4b\u5f8c\u89c0\u5bdf\u5230\u8eab\u9ad4\u7684\u9032\u6b65\u5594\uff01<\/p><div class=\"hello-15-p\" id=\"hello-2181146825\"><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>\n<ul>\n<li><strong>\u5de6\u53f3\u8f49\u982d\uff1a<\/strong> \u5750\u76f4\u8eab\u9ad4\uff0c\u6162\u6162\u628a\u982d\u8f49\u5411\u53f3\u908a\uff0c\u518d\u8f49\u5411\u5de6\u908a\u3002\u611f\u89ba\u4e00\u4e0b\uff0c\u5169\u908a\u7684\u5e45\u5ea6\u4e00\u6a23\u55ce\uff1f\u6709\u6c92\u6709\u54ea\u4e00\u908a\u7279\u5225\u5361\uff1f<\/li>\n<li><strong>\u8033\u6735\u627e\u80a9\u8180\uff1a<\/strong> \u8a66\u8457\u8b93\u53f3\u8033\u9760\u8fd1\u53f3\u80a9\uff08\u8a18\u5f97\u80a9\u8180\u4e0d\u8981\u8ddf\u8457\u8073\u8d77\u4f86\u5594\uff01\uff09\uff0c\u611f\u53d7\u5de6\u5074\u8116\u5b50\u7684\u62c9\u4f38\uff0c\u63a5\u8457\u63db\u908a\u3002\u54ea\u4e00\u908a\u8b93\u4f60\u89ba\u5f97\u66f4\u7dca\u7e43\u5462\uff1f<\/li>\n<li><strong>\u80a9\u8180\u9ad8\u4f4e\uff1a<\/strong> \u653e\u9b06\u96d9\u624b\u81ea\u7136\u5782\u653e\uff0c\u89c0\u5bdf\u4e00\u4e0b\u2014\u2014\u5169\u908a\u80a9\u8180\u4e00\u6a23\u9ad8\u55ce\uff1f\u5e38\u7528\u6ed1\u9f20\u7684\u90a3\u4e00\u5074\u662f\u4e0d\u662f\u7a0d\u5fae\u9ad8\u4e86\u4e00\u9ede\u9ede\uff1f<\/li>\n<\/ul>\n<p>\u628a\u9019\u4e9b\u5c0f\u767c\u73fe\u8a18\u5728\u5fc3\u88e1\uff0c\u6301\u7e8c\u7df4\u7fd2\u5e7e\u9031\u5f8c\u518d\u56de\u982d\u6aa2\u6e2c\uff0c\u4f60\u4e00\u5b9a\u6703\u70ba\u8eab\u9ad4\u7684\u8b8a\u5316\u611f\u5230\u9a5a\u559c\uff01<\/p>\n<h2 class=\"wp-block-heading\">10 \u5206\u9418\u80a9\u9838\u8212\u7de9\u745c\u73c8\u4e3b\u6d41\u7a0b<\/h2>\n<p>\u9019\u5957\u6d41\u7a0b\u6211\u5011\u5206\u6210\u4e09\u500b\u5c0f\u968e\u6bb5\uff1a\u5148\u7528\u547c\u5438\u5b89\u9813\u8eab\u5fc3\uff0c\u518d\u900f\u904e\u4f38\u5c55\u6253\u958b\u7dca\u7e43\uff0c\u6700\u5f8c\u4ee5\u7a69\u5b9a\u52d5\u4f5c\u978f\u56fa\u6548\u679c\u3002\u5168\u7a0b\u53ea\u9700\u8981 10 \u5206\u9418\uff0c\u4e0d\u9700\u8981\u8907\u96dc\u9053\u5177\uff0c\u4e00\u5f35\u745c\u73c8\u588a\u751a\u81f3\u4e00\u5f35\u8fa6\u516c\u6905\u5c31\u80fd\u958b\u59cb\u3002<\/p>\n<h3 class=\"wp-block-heading\"><strong>1. \u9838\u90e8\u547c\u5438\u89ba\u5bdf (Neck Breath Awareness)<\/strong><\/h3>\n<p>\u627e\u4e00\u500b\u8212\u670d\u7684\u5750\u59ff\uff0c\u8f15\u8f15\u9589\u4e0a\u773c\u775b\u3002\u5148\u505a 3 \u6b21\u6df1\u547c\u5438\uff0c\u5438\u6c23\u6642\u60f3\u50cf\u65b0\u9bae\u7a7a\u6c23\u6b63\u6d41\u5411\u4f60\u7684\u80a9\u8180\uff0c\u5410\u6c23\u6642\u8b93\u80a9\u8180\u9060\u96e2\u8033\u6735\uff0c\u6c89\u6c89\u5730\u653e\u9b06\u3002\u63a5\u8457\u914d\u5408\u547c\u5438\uff0c\u6eab\u67d4\u5730\u505a <strong>\u9838\u90e8\u756b\u5713<\/strong>\u2014\u2014\u5438\u6c23\u6642\u982d\u90e8\u6162\u6162\u5411\u53f3\u5411\u5f8c\uff0c\u5410\u6c23\u6642\u5411\u5de6\u5411\u524d\u3002\u4e0d\u9700\u8981\u8ffd\u6c42\u5927\u5e45\u5ea6\uff0c\u52d5\u4f5c\u8d8a\u6162\u3001\u8d8a\u6eab\u67d4\u8d8a\u597d\u3002\u9019\u500b\u968e\u6bb5\u6211\u5011\u4e0d\u6c42\u4f38\u5c55\uff0c\u800c\u662f\u8981\u5c0d\u8eab\u9ad4\u8aaa\uff1a\u300c\u563f\uff0c\u8f9b\u82e6\u4e86\uff0c\u6211\u5011\u8981\u958b\u59cb\u7167\u9867\u4f60\u4e86\u3002\u300d<\/p>\n<h3 class=\"wp-block-heading\"><strong>2. \u5750\u59ff\u5074\u9838\u4f38\u5c55 (Seated Side Neck Stretch)<\/strong><\/h3>\n<p>\u7dad\u6301\u5750\u59ff\uff0c\u53f3\u624b\u8f15\u8f15\u642d\u5728\u982d\u9802\u5de6\u5074\uff0c\u9806\u8457\u624b\u7684\u91cd\u91cf\u8b93\u53f3\u8033\u9760\u8fd1\u53f3\u80a9\u3002<strong>\u9019\u88e1\u6709\u500b\u6eab\u99a8\u5c0f\u63d0\u9192\uff1a<\/strong> \u4e0d\u8981\u7528\u529b\u53bb\u300c\u58d3\u300d\u982d\uff0c\u800c\u662f\u8b93\u91cd\u91cf\u81ea\u7136\u5f15\u5c0e\u3002\u4f60\u53ef\u4ee5\u5617\u8a66\u5de6\u624b\u6307\u5c16\u5f80\u5730\u677f\u65b9\u5411\u5ef6\u4f38\uff0c\u611f\u53d7\u90a3\u4e00\u689d\u7dda\u88ab\u6eab\u67d4\u5730\u62c9\u958b\u3002\u505c\u7559 5-8 \u500b\u547c\u5438\u5f8c\u63db\u908a\u3002\u5982\u679c\u4f60\u89ba\u5f97\u67d0\u4e00\u908a\u7279\u5225\u7dca\uff0c\u591a\u505c\u7559\u4e00\u6703\u5152\u4e5f\u6c92\u95dc\u4fc2\uff0c\u50be\u807d\u4f60\u8eab\u9ad4\u7684\u9700\u6c42\u3002<\/p><div class=\"hello-content-4\" id=\"hello-2411795898\"><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>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1701826510629-051bb954fb8f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3w4ODk4NjF8MHwxfHNlYXJjaHwzfHwlRTclQTQlQkElRTclQUYlODQlRTUlOUQlOTAlRTUlQTclQkYlRTUlODElQjQlRTklQTAlQjglRTQlQkMlQjglRTUlQjElOTV8ZW58MHwwfHx8MTc3Mjg5NDY1NHww&amp;ixlib=rb-4.1.0&amp;q=80&amp;w=1080\" alt=\"a woman with her back to the camera\" \/><figcaption class=\"wp-element-caption\">Photo credit by Unsplash \/ GMB Fitness<\/figcaption><\/figure>\n<h3 class=\"wp-block-heading\"><strong>3. \u7a7f\u91dd\u5f15\u7dda\u5f0f (Parsva Balasana \/ Thread the Needle)<\/strong><\/h3>\n<p>\u4f86\u5230\u56db\u8db3\u8dea\u59ff\uff0c\u5438\u6c23\u6642\u53f3\u624b\u5411\u5929\u7a7a\u6253\u958b\uff0c\u5e36\u52d5\u80f8\u53e3\u8f49\u5411\u53f3\u65b9\uff1b\u5410\u6c23\u6642\u53f3\u624b\u7a7f\u904e\u5de6\u624b\u814b\u4e0b\uff0c\u8b93\u53f3\u80a9\u8207\u53f3\u8033\u8f15\u8f15\u843d\u5728\u588a\u5b50\u4e0a\u3002\u9019\u500b\u52d5\u4f5c\u80fd\u6df1\u5c64\u653e\u9b06\u5230 <strong>\u4e0a\u80cc\u90e8 (Upper Back)<\/strong> \u90a3\u584a\u5e73\u6642\u5f88\u96e3\u904b\u52d5\u5230\u7684\u5340\u57df\u3002\u5982\u679c\u819d\u84cb\u89ba\u5f97\u4e0d\u8212\u670d\uff0c\u53ef\u4ee5\u5728\u4e0b\u9762\u588a\u4e00\u689d\u8edf\u6bdb\u5dfe\u5594\uff01<\/p>\n<h3 class=\"wp-block-heading\"><strong>4. \u8c93\u725b\u5f0f (Marjaryasana-Bitilasana \/ Cat-Cow)<\/strong><\/h3>\n<p>\u56de\u5230\u56db\u8db3\u8dea\u59ff\u3002\u5438\u6c23\u6642\u8179\u90e8\u4e0b\u6c89\u3001\u80f8\u53e3\u5411\u524d\u63a8\uff0c\u8b93\u810a\u690e\u6eab\u548c\u5730\u51f9\u4e0b\uff08\u725b\u5f0f\uff09\uff1b\u5410\u6c23\u6642\u80cc\u90e8\u62f1\u8d77\u3001\u4e0b\u5df4\u6536\u5411\u80f8\u53e3\uff0c\u80a9\u80db\u9aa8\u5f80\u5929\u7a7a\u63a8\u9ad8\uff08\u8c93\u5f0f\uff09\u3002\u96a8\u8457\u4f60\u7684 <strong>\u547c\u5438\u7bc0\u594f\u6d41\u52d5<\/strong>\uff0c\u611f\u53d7\u810a\u690e\u4e00\u7bc0\u4e00\u7bc0\u5730\u88ab\u559a\u9192\uff0c\u9019\u5c0d\u7de9\u89e3\u80cc\u90e8\u8207\u9838\u90e8\u7684\u9023\u5e36\u7dca\u7e43\u975e\u5e38\u6709\u5e6b\u52a9\u3002<\/p>\n<h3 class=\"wp-block-heading\"><strong>5. \u9df9\u5f0f\u624b\u81c2 (Garudasana Arms \/ Eagle Arms)<\/strong><\/h3>\n<p>\u56de\u5230\u8212\u670d\u7684\u5750\u59ff\uff0c\u96d9\u624b\u5411\u524d\uff0c\u53f3\u624b\u5728\u4e0a\u3001\u5de6\u624b\u5728\u4e0b\u4ea4\u53c9\u7e8f\u7e5e\uff08\u5982\u679c\u7e8f\u4e0d\u5230\uff0c\u96d9\u624b\u4ea4\u53c9\u62b1\u80a9\u4e5f\u5f88\u68d2\uff01\uff09\u3002\u5c07\u624b\u8098\u62ac\u5230\u8207\u80a9\u8180\u540c\u9ad8\uff0c\u611f\u53d7 <strong>\u80a9\u80db\u9aa8 (Scapula)<\/strong> \u4e4b\u9593\u88ab\u6eab\u548c\u5730\u62c9\u958b\u3002\u6df1\u547c\u5438\uff0c\u4f60\u6703\u611f\u89ba\u5230\u80a9\u8180\u77ac\u9593\u8b8a\u8f15\u76c8\u4e86\uff01<\/p>\n<h3 class=\"wp-block-heading\"><strong>6. \u5b30\u5152\u5f0f\u6536\u5c3e (Balasana \/ Child&#8217;s Pose)<\/strong><\/h3>\n<p>\u6700\u5f8c\uff0c\u8b93\u81c0\u90e8\u5750\u5411\u8173\u8ddf\uff0c\u984d\u982d\u8f15\u8f15\u8cbc\u5730\uff0c\u96d9\u624b\u53ef\u4ee5\u5411\u524d\u4f38\u5c55\u6216\u653e\u5728\u8eab\u9ad4\u5169\u5074\u3002\u5728\u9019\u88e1\u975c\u975c\u5730\u547c\u5438\uff0c\u8b93\u525b\u624d\u7df4\u7fd2\u7559\u4e0b\u7684\u7a7a\u9593\u88ab\u8eab\u9ad4\u8a18\u4f4f\u3002\u9019\u662f\u6700\u6eab\u67d4\u7684\u6642\u523b\u2014\u2014\u4ec0\u9ebc\u90fd\u4e0d\u7528\u505a\uff0c\u53ea\u8981\u597d\u597d\u4f11\u606f\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u4e09\u7a2e\u60c5\u5883\uff0c\u9748\u6d3b\u8abf\u6574\u4f60\u7684\u7df4\u7fd2<\/h2>\n<p>\u745c\u73c8\u61c9\u8a72\u662f\u96a8\u6642\u96a8\u5730\u7684\u966a\u4f34\u3002\u6839\u64da\u4f60\u6240\u5728\u7684\u74b0\u5883\u7a0d\u5fae\u8abf\u6574\uff0c\u5c31\u80fd\u7d66\u80a9\u9838\u6700\u597d\u7684\u7167\u9867\uff1a<\/p>\n<ul>\n<li><strong>\u60c5\u5883\u4e00\uff1a\u8fa6\u516c\u5ba4\u5348\u4f11\u6642\u9593<\/strong><br \/>\n\u6c92\u8fa6\u6cd5\u92ea\u588a\u5b50\u4e5f\u6c92\u95dc\u4fc2\uff01\u547c\u5438\u6696\u8eab\u3001\u5074\u9838\u4f38\u5c55\u548c\u9df9\u5f0f\u624b\u81c2\u5728\u6905\u5b50\u4e0a\u5c31\u80fd\u5b8c\u6210\u3002\u7a7f\u91dd\u5f15\u7dda\u5f0f\u53ef\u4ee5\u6539\u6210 <strong>\u300c\u5750\u59ff\u810a\u690e\u626d\u8f49\u300d<\/strong>\uff1a\u5750\u5728\u6905\u5b50\u4e0a\uff0c\u4e00\u624b\u6276\u4f4f\u6905\u80cc\uff0c\u6eab\u548c\u5730\u8f49\u52d5\u4e0a\u534a\u8eab\u3002<\/li>\n<li><strong>\u60c5\u5883\u4e8c\uff1a\u4e0b\u73ed\u5f8c\u7684\u745c\u73c8\u588a\u6642\u5149<\/strong><br \/>\n\u9019\u662f\u6700\u5b8c\u6574\u7684\u7df4\u7fd2\u3002\u5982\u679c\u4eca\u5929\u9084\u6709\u9918\u88d5\uff0c\u505a\u5b8c\u6d41\u7a0b\u5f8c\u53ef\u4ee5\u52a0\u4e0a\u9032\u968e\u7684\u773c\u93e1\u86c7\u5f0f\u6216\u9b5a\u5f0f\uff0c\u9032\u4e00\u6b65\u6253\u958b\u80f8\u53e3\uff0c\u5c0d\u65bc\u6539\u5584\u70cf\u9f9c\u8116\u548c\u4fee\u98fe\u80a9\u9838\u7dda\u689d\u975e\u5e38\u6709\u5e6b\u52a9\u3002<\/li>\n<li><strong>\u60c5\u5883\u4e09\uff1a\u7761\u524d\u5e8a\u4e0a\u7248\u672c<\/strong><br \/>\n\u7761\u524d\u7df4\u7fd2\u7684\u95dc\u9375\u662f <strong>\u300c\u6eab\u67d4\u300d<\/strong>\u3002\u628a\u7bc0\u594f\u653e\u5f97\u66f4\u6162\uff0c\u7701\u7565\u9700\u8981\u8dea\u59ff\u7684\u8c93\u725b\u5f0f\uff0c\u6539\u4ee5\u4ef0\u8eba\u5728\u5e8a\u4e0a\u505a\u5074\u9838\u4f38\u5c55\u3002\u5b30\u5152\u5f0f\u53ef\u4ee5\u7528\u300c\u62b1\u819d\u6416\u64fa\u300d\u66ff\u4ee3\uff0c\u50cf\u5728\u5e6b\u80cc\u90e8\u505a\u6eab\u67d4\u7684\u6309\u6469\u3002<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">\u6eab\u67d4\u7684\u53ee\u5680\uff1a\u5e38\u898b\u932f\u8aa4\u8207\u66ff\u4ee3\u65b9\u6848<\/h2>\n<p>\u5728\u7df4\u7fd2\u6642\uff0c\u8acb\u8a18\u5f97\u9019\u4e0d\u662f\u6bd4\u8cfd\uff0c\u800c\u662f\u8207\u8eab\u9ad4\u7684\u5c0d\u8a71\u3002\u70ba\u4e86\u78ba\u4fdd\u7df4\u7fd2\u5b89\u5168\u4e14\u6709\u6548\uff0c\u8acb\u6ce8\u610f\u4ee5\u4e0b\u5e7e\u9ede\uff1a<\/p>\n<ol>\n<li><strong>\u907f\u514d\u300c\u8073\u80a9\u4ee3\u511f\u300d\uff1a<\/strong> \u505a\u4f38\u5c55\u6642\uff0c\u5f88\u591a\u4eba\u6703\u4e0d\u81ea\u89ba\u8073\u80a9\u3002\u4f60\u53ef\u4ee5\u5148\u8a66\u8457\u300c\u523b\u610f\u8073\u80a9\u518d\u7a81\u7136\u653e\u4e0b\u300d\uff0c\u611f\u53d7\u80a9\u8180\u6c89\u4e0b\u4f86\u7684\u653e\u9b06\u611f\uff0c\u90a3\u5c31\u662f\u6700\u9069\u5408\u7684\u7df4\u7fd2\u4f4d\u7f6e\u3002<\/li>\n<li><strong>\u4e0d\u8ffd\u6c42\u5b8c\u7f8e\u5e45\u5ea6\uff1a<\/strong> \u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u90fd\u662f\u7368\u4e00\u7121\u4e8c\u7684\uff0c\u4e0d\u9700\u8981\u786c\u6c42\u982d\u8981\u78b0\u5230\u80a9\u8180\u3002\u611f\u89ba\u5230 <strong>\u300c\u6709\u62c9\u4f38\u4f46\u4e0d\u6703\u75db\u300d<\/strong> \u5c31\u662f\u6700\u68d2\u7684\u6df1\u5ea6\u3002<\/li>\n<li><strong>\u4fdd\u6301\u547c\u5438\u9806\u66a2\uff1a<\/strong> \u5c08\u6ce8\u52d5\u4f5c\u6642\u5bb9\u6613\u618b\u6c23\uff0c\u8a18\u5f97\u63d0\u9192\u81ea\u5df1\uff1a\u5438\u6c23\u5ef6\u4f38\u3001\u5410\u6c23\u52a0\u6df1\uff0c\u8b93\u547c\u5438\u5e36\u9818\u4f60\u7684\u8eab\u9ad4\u6253\u958b\u3002<\/li>\n<\/ol>\n<p><strong>\u66ff\u4ee3\u5efa\u8b70\uff1a<\/strong> \u5982\u679c\u624b\u8155\u4e0d\u8212\u670d\uff0c\u53ef\u4ee5\u63e1\u62f3\u6490\u5730\uff1b\u5982\u679c\u819d\u84cb\u4e0d\u9069\uff0c\u5c31\u628a\u8dea\u59ff\u52d5\u4f5c\u6539\u6210\u5750\u5728\u6905\u5b50\u4e0a\u3002\u4f60\u7684\u611f\u53d7\u6c38\u9060\u6bd4\u300c\u6a19\u6e96\u52d5\u4f5c\u300d\u66f4\u91cd\u8981\u3002<\/p>\n<h2 class=\"wp-block-heading\">4 \u9031\u80a9\u9838\u8212\u7de9\u9032\u5ea6\u8868<\/h2>\n<p>\u5982\u679c\u4f60\u60f3\u66f4\u6709\u7cfb\u7d71\u5730\u7167\u9867\u81ea\u5df1\uff0c\u53ef\u4ee5\u8a66\u8a66\u9019\u500b\u6f38\u9032\u8a08\u756b\uff0c\u8b93\u745c\u73c8\u6162\u6162\u878d\u5165\u4f60\u7684\u751f\u6d3b\uff1a<\/p>\n<ul>\n<li><strong>\u7b2c 1 \u9031\uff5c\u5efa\u7acb\u7fd2\u6163\u671f\uff1a<\/strong> \u6bcf\u5929\u7df4\u7fd2 1 \u6b21\u5b8c\u6574\u6d41\u7a0b\u3002\u91cd\u9ede\u5728\u65bc <strong>\u300c\u6bcf\u5929\u90fd\u6709\u505a\u300d<\/strong>\uff0c\u4e0d\u6c42\u5b8c\u7f8e\uff0c\u53ea\u9700\u56fa\u5b9a\u4e00\u500b\u8b93\u81ea\u5df1\u8212\u670d\u7684\u6642\u9593\u3002<\/li>\n<li><strong>\u7b2c 2 \u9031\uff5c\u52a0\u6df1\u611f\u53d7\u671f\uff1a<\/strong> \u5617\u8a66\u5728\u52d5\u4f5c\u4e2d\u591a\u505c\u7559 2-3 \u500b\u547c\u5438\u3002\u4f60\u6703\u767c\u73fe\u9019\u9031\u7684\u611f\u53d7\u8207\u4e0a\u9031\u4e0d\u540c\uff0c\u4e5f\u8a31\u67d0\u4e00\u908a\u5df2\u7d93\u6c92\u90a3\u9ebc\u7dca\u4e86\u3002<\/li>\n<li><strong>\u7b2c 3 \u9031\uff5c\u60c5\u5883\u6df7\u642d\u671f\uff1a<\/strong> \u6839\u64da\u7576\u5929\u72c0\u614b\u9078\u64c7\u8fa6\u516c\u5ba4\u7248\u6216\u5e8a\u4e0a\u7248\u3002\u8b93\u745c\u73c8\u6210\u70ba\u4f60\u7684\u751f\u6d3b\u7bc0\u594f\uff0c\u800c\u975e\u53e6\u4e00\u500b\u5f85\u8fa6\u6e05\u55ae\u3002<\/li>\n<li><strong>\u7b2c 4 \u9031\uff5c\u7a69\u5b9a\u5ef6\u4f38\u671f\uff1a<\/strong> \u7df4\u7fd2\u5df2\u6210\u7fd2\u6163\u3002\u4f60\u53ef\u4ee5\u5617\u8a66\u5728\u6d41\u7a0b\u5f8c\u52a0\u5165\u9b5a\u5f0f\u6216\u99f1\u99dd\u5f0f\uff0c\u4e26\u518d\u6b21\u505a\u958b\u982d\u7684\u81ea\u6e2c\uff0c\u76f8\u4fe1\u4f60\u6703\u5f88\u6709\u6210\u5c31\u611f\u7684\uff01<\/li>\n<\/ul>\n<p>\u80a9\u9838\u7684\u7dca\u7e43\uff0c\u6709\u6642\u662f\u6211\u5011\u5ffd\u7565\u81ea\u8eab\u9700\u6c42\u7684\u4e00\u500b\u63d0\u9192\u2014\u2014\u4f60\u5fd9\u8457\u7167\u9867\u5de5\u4f5c\u3001\u7167\u9867\u5bb6\u4eba\uff0c\u537b\u5fd8\u4e86\u7559\u4e00\u9ede\u6eab\u67d4\u7d66\u81ea\u5df1\u3002\u5176\u5be6\u6bcf\u5929 10 \u5206\u9418\u5c31\u5920\u4e86\uff0c\u4e0d\u9700\u8981\u9ad8\u96e3\u5ea6\uff0c\u53ea\u8981\u4f60\u9858\u610f\u6309\u4e0b\u66ab\u505c\u9375\uff0c\u7528\u7c21\u55ae\u7684\u745c\u73c8\u52d5\u4f5c\u597d\u597d\u547c\u5438\u3001\u4f38\u5c55\u3002\u4f60\u7684\u80a9\u9838\u6703\u8a18\u5f97\u9019\u4efd\u5584\u610f\uff0c\u8eab\u9ad4\u4e5f\u6703\u7528\u66f4\u8f15\u76c8\u7684\u72c0\u614b\u4f86\u56de\u5831\u4f60\u3002\u89aa\u611b\u7684\uff0c\u4eca\u5929\u4e0b\u73ed\u5f8c\uff0c\u4f60\u9858\u4e0d\u9858\u610f\u7d66\u81ea\u5df1\u9019 10 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