{"id":24753,"date":"2026-04-06T12:00:00","date_gmt":"2026-04-06T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24753"},"modified":"2026-04-07T17:51:29","modified_gmt":"2026-04-07T09:51:29","slug":"backbend-thoracic-mobility","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/04\/06\/backbend-thoracic-mobility\/","title":{"rendered":"\u4e45\u5750\u5713\u80a9\u5fc5\u770b\uff1a\u745c\u73c8\u5f8c\u5f4e\u4e0d\u662f\u6298\u8170\uff0c\u5148\u5b78\u80f8\u690e\u6253\u958b"},"content":{"rendered":"
\"\"<\/a><\/div>

\u4f60\u505a\u6a4b\u5f0f\u7684\u6642\u5019\uff0c\u662f\u611f\u89ba\u5230\u8170\u5728\u75e0\u9084\u662f\u80f8\u53e3\u5728\u6253\u958b\uff1f\u5982\u679c\u7b54\u6848\u662f\u524d\u8005\uff0c\u4f60\u53ef\u80fd\u8ddf\u5927\u90e8\u5206\u745c\u4f3d\u521d\u5b78\u8005\u4e00\u6a23\u2014\u2014\u5f8c\u5f4e\u505a\u6210\u4e86\u6298\u8170\u3002<\/p>\n

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\u745c\u73c8\u5f8c\u5f4e\u5e38\u898b\u932f\u8aa4\u8207\u98a8\u96aa<\/h2>\n

\u932f\u8aa4\u4e00\uff1a\u5f9e\u8170\u958b\u59cb\u5f4e<\/strong><\/h3>\n

\u8170\u690e\u672c\u8eab\u7684\u6d3b\u52d5\u7bc4\u570d\u5c31\u5f88\u6709\u9650\uff08\u5927\u7d04\u4f38\u5c5515-20\u5ea6\uff09\uff0c\u4f46\u5b83\u5f88\u300c\u807d\u8a71\u300d\u2014\u2014\u5982\u679c\u80f8\u690e\u4e0d\u52d5\uff0c\u8170\u690e\u6703\u904e\u5ea6\u4ee3\u511f\u3002\u9577\u671f\u4e0b\u4f86\u53ef\u80fd\u5c0e\u81f4\u4e0b\u80cc\u75bc\u75db\u3001\u690e\u9593\u76e4\u554f\u984c\u3002<\/p>\n

\u932f\u8aa4\u4e8c\uff1a\u8073\u80a9\u64e0\u58d3<\/strong><\/h3>\n
\"\u99f1\u99dd\u5f0f<\/strong><\/strong>\n
\u99f1\u99dd\u5f0f (Camel Pose)<\/figcaption>\n<\/figure>\n

\u505a\u5f8c\u5f4e\u6642\u80a9\u8180\u8073\u8d77\u8dd1\u5230\u8033\u6735\u65c1\u908a\uff0c\u9838\u690e\u88ab\u58d3\u7e2e\u3002\u7279\u5225\u5728\u99f1\u99dd\u5f0f\u548c\u8f2a\u5f0f\u4e2d\u5f88\u5e38\u898b\u3002<\/p>\n

\u932f\u8aa4\u4e09\uff1a\u6c92\u6709\u6838\u5fc3\u652f\u6490\u5c31\u5f80\u5f8c\u8eba<\/strong><\/h3>\n

\u5f8c\u5f4e\u4e0d\u662f\u300c\u5f80\u5f8c\u5012\u300d\u3002\u6c92\u6709\u6838\u5fc3\uff08\u7279\u5225\u662f\u8179\u6a6b\u808c\uff09\u7684\u7a69\u5b9a\uff0c\u4f60\u7684\u4e0b\u80cc\u5b8c\u5168\u6c92\u6709\u4fdd\u8b77\u3002<\/p>\n

\u932f\u8aa4\u56db\uff1a\u6025\u8457\u505a\u9ad8\u96e3\u5ea6\u5f8c\u5f4e<\/strong><\/h3>\n

\u524d\u9762\u6c92\u6709\u5148\u505a\u904e\u80f8\u690e\u6d3b\u52d5\u5ea6\u8a13\u7df4\uff0c\u5c31\u76f4\u63a5\u5617\u8a66\u6df1\u5ea6\u5f8c\u5f4e\u52d5\u4f5c\u3002\u7576\u7136\u4f60\u7684\u95dc\u7bc0\u548c\u808c\u8089\u90fd\u9084\u6c92\u6e96\u5099\u597d\u3002<\/p>

\"\"<\/a><\/div>\n
\"a\n
Photo credit by Unsplash \/ Alexander JT<\/figcaption>\n<\/figure>\n

\u80f8\u690e\u6d3b\u52d5\u5ea6\u6aa2\u6e2c<\/h2>\n

\u5728\u958b\u59cb\u8a13\u7df4\u4e4b\u524d\uff0c\u5148\u4e86\u89e3\u81ea\u5df1\u7684\u8d77\u9ede\uff1a<\/p>\n

\u6e2c\u8a66\u4e00\uff1a\u9760\u7246\u5929\u4f7f<\/strong><\/h3>\n

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\u6e2c\u8a66\u4e8c\uff1a\u8db4\u59ff\u62ac\u80f8<\/strong><\/h3>\n

\u8db4\u5728\u5730\u4e0a\uff0c\u96d9\u624b\u653e\u5728\u8033\u6735\u65c1\u908a\uff08\u4e0d\u63a8\u5730\uff09\u3002\u53ea\u7528\u4e0a\u80cc\u7684\u529b\u91cf\u628a\u80f8\u53e3\u62ac\u8d77\u4f86\u2014\u2014\u4f60\u80fd\u62ac\u591a\u9ad8\uff1f\u5982\u679c\u5e7e\u4e4e\u62ac\u4e0d\u8d77\u4f86\uff0c\u4ee3\u8868\u4f60\u7684\u80f8\u690e\u4f38\u5c55\u548c\u4e0a\u80cc\u808c\u529b\u90fd\u9700\u8981\u8a13\u7df4\u3002<\/p>\n

\u6a4b\u5f0f \u2192 \u6539\u826f\u6a4b\u5f0f \u2192 \u99f1\u99dd\u5f0f\u7684\u5206\u7d1a<\/h2>\n

\u968e\u6bb5\u4e00\uff1a\u6a4b\u5f0f\uff08Setu Bandhasana\uff09<\/h3>\n

\u91cd\u9ede\uff1a<\/strong> \u5b78\u6703\u7528\u81c0\u90e8\u548c\u4e0a\u80cc\u62ac\u8d77\u8eab\u9ad4\uff0c\u800c\u4e0d\u662f\u63a8\u8170\u3002<\/p>

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

\u505a\u6cd5\uff1a<\/strong><\/p>\n

    \n
  • \u4ef0\u8eba\uff0c\u96d9\u8173\u8e29\u5730\u8207\u9ad6\u540c\u5bec<\/li>\n
  • \u5438\u6c23\uff0c\u5f9e\u5c3e\u9aa8\u958b\u59cb\u4e00\u7bc0\u4e00\u7bc0\u5f80\u4e0a\u6372\u2014\u2014\u5c3e\u9aa8\u3001\u8170\u690e\u3001\u80f8\u690e<\/li>\n
  • \u5728\u9802\u7aef\u505c\u7559\u6642\uff0c\u80a9\u80db\u9aa8\u5f80\u5167\u6536\u3001\u80f8\u53e3\u5f80\u4e0b\u5df4\u65b9\u5411\u63a8\uff08\u4e0d\u662f\u4e0b\u5df4\u5f80\u80f8\u53e3\u58d3\uff09<\/li>\n
  • \u547c\u6c23\uff0c\u5f9e\u80f8\u690e\u958b\u59cb\u4e00\u7bc0\u4e00\u7bc0\u653e\u4e0b<\/li>\n<\/ul>\n

    \u81ea\u6211\u6aa2\u67e5\uff1a<\/strong> \u5982\u679c\u4f60\u7684\u4e0b\u80cc\u5f88\u75e0\u4f46\u81c0\u90e8\u548c\u4e0a\u80cc\u6c92\u611f\u89ba\uff0c\u4ee3\u8868\u4f60\u5728\u7528\u8170\u4ee3\u511f\u3002\u91cd\u65b0\u4f86\uff0c\u5c08\u6ce8\u5728\u300c\u80a9\u80db\u9aa8\u6536\u7dca\u3001\u81c0\u90e8\u593e\u7dca\u300d\u3002<\/p>\n

    \u968e\u6bb5\u4e8c\uff1a\u6539\u826f\u6a4b\u5f0f\uff08\u6709\u9053\u5177\u8f14\u52a9\uff09<\/h3>\n

    \u505a\u6cd5\uff1a<\/strong> \u5728\u6a4b\u5f0f\u7684\u57fa\u790e\u4e0a\uff0c\u52a0\u5165\u4e00\u500b\u745c\u73c8\u78da\u3002<\/p>\n

      \n
    • \u8eba\u4e0b\u524d\uff0c\u628a\u745c\u73c8\u78da\u6a6b\u653e\u5728\u4e0a\u80cc\uff08\u5927\u7d04\u662f\u80a9\u80db\u9aa8\u4e0b\u7de3\u7684\u4f4d\u7f6e\uff09<\/li>\n
    • \u8eba\u4e0a\u53bb\uff0c\u8b93\u78da\u652f\u6490\u4f60\u7684\u80f8\u690e\u4f38\u5c55<\/li>\n
    • \u96d9\u624b\u5f80\u982d\u9802\u65b9\u5411\u5ef6\u4f38<\/li>\n
    • \u505c\u75591-2\u5206\u9418\uff0c\u8b93\u80f8\u690e\u6162\u6162\u6253\u958b<\/li>\n<\/ul>\n

      \u6ce8\u610f\uff1a<\/strong> \u78da\u4e0d\u653e\u5728\u8170\u4e0a\u3002\u653e\u932f\u4f4d\u7f6e\u6703\u8b93\u8170\u690e\u627f\u53d7\u904e\u591a\u58d3\u529b\u3002<\/p>\n

      \u968e\u6bb5\u4e09\uff1a\u99f1\u99dd\u5f0f\uff08Ustrasana\uff09<\/h3>\n

      \u524d\u63d0\uff1a<\/strong> \u4f60\u5df2\u7d93\u5728\u6a4b\u5f0f\u4e2d\u5efa\u7acb\u4e86\u8db3\u5920\u7684\u80f8\u690e\u6d3b\u52d5\u5ea6\u548c\u6838\u5fc3\u63a7\u5236\u3002<\/p>\n

      \u505a\u6cd5\uff1a<\/strong><\/p>\n

        \n
      • \u8dea\u7acb\uff0c\u819d\u84cb\u8207\u9ad6\u540c\u5bec<\/li>\n
      • \u96d9\u624b\u6276\u8170\uff08\u624b\u6307\u671d\u4e0b\uff09\uff0c\u624b\u8098\u5f80\u5f8c\u6536<\/li>\n
      • \u5438\u6c23\u5ef6\u4f38\u810a\u690e\uff0c\u547c\u6c23\u5f9e\u80f8\u690e\u958b\u59cb\u5f80\u5f8c\u2014\u2014\u4e0d\u662f\u5f9e\u8170\u958b\u59cb<\/li>\n
      • \u5982\u679c\u53ef\u4ee5\uff0c\u4e00\u96bb\u624b\u4e00\u96bb\u624b\u6162\u6162\u53bb\u627e\u8173\u8ddf<\/li>\n
      • \u982d\u4e0d\u9700\u8981\u5f80\u5f8c\u4ef0\u5230\u5e95\u2014\u2014\u4fdd\u6301\u9838\u690e\u8212\u9069<\/li>\n<\/ul>\n

        \u81ea\u6211\u6aa2\u67e5\uff1a<\/strong> \u5927\u817f\u61c9\u8a72\u4fdd\u6301\u5782\u76f4\uff08\u4e0d\u5f80\u524d\u50be\uff09\uff0c\u9aa8\u76c6\u63a8\u524d\u3001\u80f8\u53e3\u63a8\u4e0a\u3002<\/p>\n

        \u547c\u5438\u8207\u6838\u5fc3\u4fdd\u8b77\u7b56\u7565<\/h2>\n

        \u5f8c\u5f4e\u4e2d\u7684\u547c\u5438\uff1a<\/strong>\u5f88\u591a\u4eba\u5728\u5f8c\u5f4e\u6642\u6703\u4e0d\u81ea\u89ba\u618b\u6c23\u3002\u63d0\u9192\u81ea\u5df1\uff1a\u5438\u6c23\u5ef6\u4f38\u810a\u690e\uff08\u5275\u9020\u7a7a\u9593\uff09\uff0c\u547c\u6c23\u7dad\u6301\u6216\u52a0\u6df1\uff08\u4f46\u4e0d\u5f37\u8feb\uff09\u3002<\/p>\n

        \u6838\u5fc3\u7684\u89d2\u8272\uff1a<\/strong>\u5f8c\u5f4e\u4e0d\u662f\u628a\u6838\u5fc3\u653e\u6389\u2014\u2014\u76f8\u53cd\uff0c\u4f60\u9700\u8981\u8179\u6a6b\u808c\u7684\u8f15\u5fae\u555f\u52d5\u4f86\u4fdd\u8b77\u4e0b\u80cc\u3002\u60f3\u50cf\u4f60\u7684\u809a\u81cd\u8f15\u8f15\u5f80\u810a\u690e\u65b9\u5411\u6536\uff0c\u4f46\u4e0d\u662f\u7528\u529b\u618b\u4f4f\u3002<\/p>\n

        \u4e0b\u80cc\u4e0d\u9069\u8005\u66ff\u4ee3\u6d41\u7a0b<\/h2>\n

        \u5982\u679c\u4f60\u76ee\u524d\u6709\u4e0b\u80cc\u4e0d\u9069\uff08\u4e0d\u662f\u53d7\u50b7\uff0c\u53ea\u662f\u7dca\u7e43\u6216\u8f15\u5fae\u75e0\u75db\uff09\uff1a<\/p>\n

          \n
        1. \u66ab\u505c\u6240\u6709\u4e3b\u52d5\u5f8c\u5f4e<\/strong>\uff08\u6a4b\u5f0f\u3001\u99f1\u99dd\u5f0f\u90fd\u5148\u4e0d\u505a\uff09<\/li>\n
        2. \u505a\u88ab\u52d5\u80f8\u690e\u4f38\u5c55\uff1a<\/strong> \u745c\u73c8\u78da\u652f\u6490\u4e0a\u80cc\uff08\u4e0a\u9762\u63d0\u5230\u7684\u6539\u826f\u6a4b\u5f0f\uff09\uff0c\u6bcf\u59295\u5206\u9418<\/li>\n
        3. \u52a0\u5f37\u6838\u5fc3\uff1a<\/strong> \u6b7b\u87f2\u5f0f\uff08Dead Bug\uff09\u548c\u9ce5\u72d7\u5f0f\uff08Bird Dog\uff09\uff0c\u6bcf\u592910\u5206\u9418<\/li>\n
        4. \u4f38\u5c55\u9ad6\u5c48\u808c\uff1a<\/strong> \u4f4e\u5f13\u7bad\u6b65\u505c\u75591\u5206\u9418\/\u908a\u3002\u4e45\u5750\u9020\u6210\u7684\u9ad6\u5c48\u808c\u7dca\u7e2e\u4e5f\u6703\u62c9\u626f\u8170\u690e\u3002<\/li>\n
        5. \u5169\u9031\u5f8c\u91cd\u65b0\u8a55\u4f30\uff1a<\/strong> \u5982\u679c\u4e0b\u80cc\u611f\u89ba\u597d\u591a\u4e86\uff0c\u5f9e\u6a4b\u5f0f\u91cd\u65b0\u958b\u59cb\uff0c\u4e00\u6b65\u4e00\u6b65\u4f86\u3002<\/li>\n<\/ol>\n

          \u5982\u679c\u4e0d\u9069\u6301\u7e8c\u8d85\u904e\u5169\u9031\u6216\u6709\u52a0\u5287\u8da8\u52e2\uff0c\u8acb\u770b\u7269\u7406\u6cbb\u7642\u5e2b\u3002<\/p>\n

          \u5728\u5bb6\u4e5f\u80fd\u5b89\u5168\u5f8c\u5f4e\u7684\u958b\u80f8\u5e8f\u5217\u5b89\u6392<\/h2>\n
            \n
          • \u6642\u9577\uff1a<\/strong> 75-90\u5206\u9418<\/li>\n
          • \u7d50\u69cb\uff1a<\/strong>\n
              \n
            • \u6696\u8eab\uff1a\u810a\u690e\u6d3b\u52d5\u5ea6\uff08\u8c93\u725b\u3001\u626d\u8f49\uff0915min<\/li>\n
            • \u80f8\u690e\u6253\u958b\uff1a\u78da\u8f14\u52a9\u4f38\u5c55\u3001\u9760\u7246\u5929\u4f7f 15min<\/li>\n
            • \u6838\u5fc3\u555f\u52d5\uff1a\u6b7b\u87f2\u5f0f\u3001\u524d\u81c2\u6490 10min<\/li>\n
            • \u5f8c\u5f4e\u5e8f\u5217\uff1a\u6a4b\u5f0f \u2192 \u6539\u826f \u2192 \u99f1\u99dd\u5f0f 25min<\/li>\n
            • \u5e73\u8861\u5c0d\u7a31\uff1a\u524d\u5f4e + \u626d\u8f49 10min<\/li>\n
            • \u5927\u4f11\u606f 10min<\/li>\n<\/ul>\n<\/li>\n<\/ul>

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