{"id":24753,"date":"2026-04-06T12:00:00","date_gmt":"2026-04-06T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24753"},"modified":"2026-04-06T12:00:00","modified_gmt":"2026-04-06T04:00:00","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\u5f8c\u5f4e\u4e0d\u662f\u6298\u8170\uff0c\u5148\u5b78\u80f8\u690e\u6253\u958b"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-721556351\"><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><h1><span class=\"ez-toc-section\" id=\"%E4%B9%85%E5%9D%90%E5%9C%93%E8%82%A9%E5%BF%85%E5%AD%B8%E7%9A%84%E5%BE%8C%E5%BD%8E%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%BE%8C%E5%BD%8E%E4%B8%8D%E6%98%AF%E6%8A%98%E8%85%B0%EF%BC%8C%E5%85%88%E5%AD%B8%E8%83%B8%E6%A4%8E%E6%89%93%E9%96%8B\"><\/span>\u4e45\u5750\u5713\u80a9\u5fc5\u5b78\u7684\u5f8c\u5f4e\u6280\u5de7\uff1a\u5f8c\u5f4e\u4e0d\u662f\u6298\u8170\uff0c\u5148\u5b78\u80f8\u690e\u6253\u958b<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Bridge-Pose.jpg\" alt=\"\u6a4b\u5f0f (Bridge Pose)\"><figcaption class=\"wp-element-caption\">\u6a4b\u5f0f (Bridge Pose)<\/figcaption><\/figure>\n<p>\u4f60\u505a\u6a4b\u5f0f\u7684\u6642\u5019\uff0c\u662f\u8170\u5728\u75e0\u9084\u662f\u80f8\u53e3\u5728\u6253\u958b\uff1f\u5982\u679c\u7b54\u6848\u662f\u524d\u8005\uff0c\u4f60\u8ddf\u5927\u90e8\u5206\u4e0a\u73ed\u65cf\u4e00\u6a23\u2014\u2014\u5f8c\u5f4e\u505a\u6210\u4e86\u6298\u8170\u3002<\/p>\n<p>\u4e00\u5929\u57508\u5c0f\u6642\u4ee5\u4e0a\uff0c\u80f8\u690e\uff08\u4e0a\u80cc\uff09\u8d8a\u4f86\u8d8a\u50f5\u786c\uff0c\u80a9\u8180\u8d8a\u4f86\u8d8a\u5713\u3002\u7576\u8001\u5e2b\u8aaa\u300c\u6253\u958b\u80f8\u53e3\u300d\uff0c\u4f60\u7684\u8eab\u9ad4\u627e\u4e0d\u5230\u80f8\u690e\u7684\u6d3b\u52d5\u5ea6\uff0c\u53ea\u597d\u8b93\u8170\u690e\u4f86\u625b\u2014\u2014\u7136\u5f8c\u5c31\u75e0\u4e86\u3001\u751a\u81f3\u53d7\u50b7\u4e86\u3002<\/p>\n<p>\u9019\u7bc7\u6559\u4f60\u600e\u9ebc\u5148\u628a\u80f8\u690e\u6253\u958b\uff0c\u518d\u5b89\u5168\u5730\u5f80\u5f8c\u5f4e\u7684\u65b9\u5411\u8d70\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d367b7a92cf\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d367b7a92cf\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/helloyogis.com\/magazine\/2026\/04\/06\/backbend-thoracic-mobility\/#%E4%B9%85%E5%9D%90%E5%9C%93%E8%82%A9%E5%BF%85%E5%AD%B8%E7%9A%84%E5%BE%8C%E5%BD%8E%E6%8A%80%E5%B7%A7%EF%BC%9A%E5%BE%8C%E5%BD%8E%E4%B8%8D%E6%98%AF%E6%8A%98%E8%85%B0%EF%BC%8C%E5%85%88%E5%AD%B8%E8%83%B8%E6%A4%8E%E6%89%93%E9%96%8B\">\u4e45\u5750\u5713\u80a9\u5fc5\u5b78\u7684\u5f8c\u5f4e\u6280\u5de7\uff1a\u5f8c\u5f4e\u4e0d\u662f\u6298\u8170\uff0c\u5148\u5b78\u80f8\u690e\u6253\u958b<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" 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class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2026\/04\/06\/backbend-thoracic-mobility\/#%E9%9A%8E%E6%AE%B5%E4%B8%80%EF%BC%9A%E6%A9%8B%E5%BC%8F%EF%BC%88Setu_Bandhasana%EF%BC%89\">\u968e\u6bb5\u4e00\uff1a\u6a4b\u5f0f\uff08Setu Bandhasana\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2026\/04\/06\/backbend-thoracic-mobility\/#%E9%9A%8E%E6%AE%B5%E4%BA%8C%EF%BC%9A%E6%94%B9%E8%89%AF%E6%A9%8B%E5%BC%8F%EF%BC%88%E6%9C%89%E9%81%93%E5%85%B7%E8%BC%94%E5%8A%A9%EF%BC%89\">\u968e\u6bb5\u4e8c\uff1a\u6539\u826f\u6a4b\u5f0f\uff08\u6709\u9053\u5177\u8f14\u52a9\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2026\/04\/06\/backbend-thoracic-mobility\/#%E9%9A%8E%E6%AE%B5%E4%B8%89%EF%BC%9A%E9%A7%B1%E9%A7%9D%E5%BC%8F%EF%BC%88Ustrasana%EF%BC%89\">\u968e\u6bb5\u4e09\uff1a\u99f1\u99dd\u5f0f\uff08Ustrasana\uff09<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/helloyogis.com\/magazine\/2026\/04\/06\/backbend-thoracic-mobility\/#%E5%91%BC%E5%90%B8%E8%88%87%E6%A0%B8%E5%BF%83%E4%BF%9D%E8%AD%B7%E7%AD%96%E7%95%A5\">\u547c\u5438\u8207\u6838\u5fc3\u4fdd\u8b77\u7b56\u7565<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/helloyogis.com\/magazine\/2026\/04\/06\/backbend-thoracic-mobility\/#%E4%B8%8B%E8%83%8C%E4%B8%8D%E9%81%A9%E8%80%85%E6%9B%BF%E4%BB%A3%E6%B5%81%E7%A8%8B\">\u4e0b\u80cc\u4e0d\u9069\u8005\u66ff\u4ee3\u6d41\u7a0b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/helloyogis.com\/magazine\/2026\/04\/06\/backbend-thoracic-mobility\/#%E5%A6%82%E4%BD%95%E5%8C%85%E8%A3%9D%E6%88%90%E9%96%8B%E8%83%B8%E4%B8%BB%E9%A1%8C%E8%AA%B2\">\u5982\u4f55\u5305\u88dd\u6210\u958b\u80f8\u4e3b\u984c\u8ab2<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BE%8C%E5%BD%8E%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4%E8%88%87%E9%A2%A8%E9%9A%AA\"><\/span>\u5f8c\u5f4e\u5e38\u898b\u932f\u8aa4\u8207\u98a8\u96aa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>\u932f\u8aa4\u4e00\uff1a\u5f9e\u8170\u958b\u59cb\u5f4e<\/strong><br \/>\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<p><strong>\u932f\u8aa4\u4e8c\uff1a\u8073\u80a9\u64e0\u58d3\u9838\u690e<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><strong><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Wheel-Pose.jpg\" alt=\"\u8f2a\u5f0f (Wheel Pose)\"><figcaption class=\"wp-element-caption\">\u8f2a\u5f0f (Wheel Pose)<\/figcaption><\/strong><\/figure>\n<figure class=\"wp-block-image size-large\"><strong><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Camel-Pose.jpg\" alt=\"\u99f1\u99dd\u5f0f (Camel Pose)\"><figcaption class=\"wp-element-caption\">\u99f1\u99dd\u5f0f (Camel Pose)<\/figcaption><\/strong><\/figure>\n<p>\u505a\u5f8c\u5f4e\u6642\u80a9\u8180\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><div class=\"hello-15-p\" id=\"hello-2788776752\"><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<p><strong>\u932f\u8aa4\u4e09\uff1a\u6c92\u6709\u6838\u5fc3\u652f\u6490\u5c31\u5f80\u5f8c\u8eba<\/strong><br \/>\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<p><strong>\u932f\u8aa4\u56db\uff1a\u6025\u8457\u505a\u9ad8\u96e3\u5ea6\u5f8c\u5f4e<\/strong><br \/>\n\u5f9e\u4f86\u6c92\u505a\u904e\u80f8\u690e\u6d3b\u52d5\u5ea6\u8a13\u7df4\uff0c\u5c31\u76f4\u63a5\u5617\u8a66\u5168\u8f2a\u5f0f\u3002\u4f60\u7684\u95dc\u7bc0\u548c\u808c\u8089\u90fd\u9084\u6c92\u6e96\u5099\u597d\u3002<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/images.unsplash.com\/photo-1680155216037-9a5d93ab6f67?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3w4ODk4NjF8MHwxfHNlYXJjaHwyfHwlRTUlQkUlOEMlRTUlQkQlOEUlRTglODMlQjglRTYlQTQlOEUlRTYlQjQlQkIlRTUlOEIlOTUlRTUlQkElQTYlMjB5b2dhfGVufDB8MHx8fDE3NzMwMjU5Njd8MA&amp;ixlib=rb-4.1.0&amp;q=80&amp;w=1080\" alt=\"a woman doing a yoga pose in front of a window\"><figcaption class=\"wp-element-caption\">Photo credit by Unsplash \/ Alexander JT<\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%83%B8%E6%A4%8E%E6%B4%BB%E5%8B%95%E5%BA%A6%E6%AA%A2%E6%B8%AC\"><\/span>\u80f8\u690e\u6d3b\u52d5\u5ea6\u6aa2\u6e2c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u958b\u59cb\u8a13\u7df4\u4e4b\u524d\uff0c\u5148\u4e86\u89e3\u81ea\u5df1\u7684\u8d77\u9ede\uff1a<\/p>\n<p><strong>\u6e2c\u8a66\u4e00\uff1a\u9760\u7246\u5929\u4f7f<\/strong><br \/>\n\u80cc\u9760\u7246\u7ad9\uff0c\u8173\u8ddf\u3001\u81c0\u90e8\u3001\u4e0a\u80cc\u3001\u5f8c\u8166\u52fa\u8cbc\u7246\u3002\u96d9\u624b\u624b\u81c2\u8cbc\u7246\uff0c\u50cf\u505a\u6295\u964d\u59ff\u52e2\u3002\u6162\u6162\u628a\u624b\u5f80\u4e0a\u6ed1\u2014\u2014\u4f60\u7684\u624b\u81c2\u53ef\u4ee5\u5b8c\u5168\u8cbc\u7246\u5f80\u4e0a\u5ef6\u4f38\u55ce\uff1f\u5982\u679c\u4e0b\u80cc\u4e0d\u81ea\u89ba\u62f1\u8d77\uff0c\u6216\u624b\u81c2\u96e2\u958b\u7246\u9762\uff0c\u4f60\u7684\u80f8\u690e\u6d3b\u52d5\u5ea6\u9700\u8981\u52a0\u5f37\u3002<\/p><div class=\"hello-content-4\" id=\"hello-370909991\"><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>\n<p><strong>\u6e2c\u8a66\u4e8c\uff1a\u8db4\u59ff\u62ac\u80f8<\/strong><br \/>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%A9%8B%E5%BC%8F_%E2%86%92_%E6%94%B9%E8%89%AF%E6%A9%8B%E5%BC%8F_%E2%86%92_%E9%A7%B1%E9%A7%9D%E5%BC%8F%E7%9A%84%E5%88%86%E7%B4%9A\"><\/span>\u6a4b\u5f0f \u2192 \u6539\u826f\u6a4b\u5f0f \u2192 \u99f1\u99dd\u5f0f\u7684\u5206\u7d1a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%9A%8E%E6%AE%B5%E4%B8%80%EF%BC%9A%E6%A9%8B%E5%BC%8F%EF%BC%88Setu_Bandhasana%EF%BC%89\"><\/span>\u968e\u6bb5\u4e00\uff1a\u6a4b\u5f0f\uff08Setu Bandhasana\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\u91cd\u9ede\uff1a<\/strong> \u5b78\u6703\u7528\u81c0\u90e8\u548c\u4e0a\u80cc\u62ac\u8d77\u8eab\u9ad4\uff0c\u800c\u4e0d\u662f\u63a8\u8170\u3002<\/p>\n<p><strong>\u505a\u6cd5\uff1a<\/strong><\/p>\n<ul>\n<li>\u4ef0\u8eba\uff0c\u96d9\u8173\u8e29\u5730\u8207\u9ad6\u540c\u5bec<\/li>\n<li>\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<li>\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<li>\u547c\u6c23\uff0c\u5f9e\u80f8\u690e\u958b\u59cb\u4e00\u7bc0\u4e00\u7bc0\u653e\u4e0b<\/li>\n<\/ul>\n<p><strong>\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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%9A%8E%E6%AE%B5%E4%BA%8C%EF%BC%9A%E6%94%B9%E8%89%AF%E6%A9%8B%E5%BC%8F%EF%BC%88%E6%9C%89%E9%81%93%E5%85%B7%E8%BC%94%E5%8A%A9%EF%BC%89\"><\/span>\u968e\u6bb5\u4e8c\uff1a\u6539\u826f\u6a4b\u5f0f\uff08\u6709\u9053\u5177\u8f14\u52a9\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\u505a\u6cd5\uff1a<\/strong> \u5728\u6a4b\u5f0f\u7684\u57fa\u790e\u4e0a\uff0c\u52a0\u5165\u4e00\u500b\u745c\u73c8\u78da\u3002<\/p>\n<ul>\n<li>\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<li>\u8eba\u4e0a\u53bb\uff0c\u8b93\u78da\u652f\u6490\u4f60\u7684\u80f8\u690e\u4f38\u5c55<\/li>\n<li>\u96d9\u624b\u5f80\u982d\u9802\u65b9\u5411\u5ef6\u4f38<\/li>\n<li>\u505c\u75591-2\u5206\u9418\uff0c\u8b93\u80f8\u690e\u6162\u6162\u6253\u958b<\/li>\n<\/ul>\n<p><strong>\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<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%9A%8E%E6%AE%B5%E4%B8%89%EF%BC%9A%E9%A7%B1%E9%A7%9D%E5%BC%8F%EF%BC%88Ustrasana%EF%BC%89\"><\/span>\u968e\u6bb5\u4e09\uff1a\u99f1\u99dd\u5f0f\uff08Ustrasana\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\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<p><strong>\u505a\u6cd5\uff1a<\/strong><\/p>\n<ul>\n<li>\u8dea\u7acb\uff0c\u819d\u84cb\u8207\u9ad6\u540c\u5bec<\/li>\n<li>\u96d9\u624b\u6276\u8170\uff08\u624b\u6307\u671d\u4e0b\uff09\uff0c\u624b\u8098\u5f80\u5f8c\u6536<\/li>\n<li>\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<li>\u5982\u679c\u53ef\u4ee5\uff0c\u4e00\u96bb\u624b\u4e00\u96bb\u624b\u6162\u6162\u53bb\u627e\u8173\u8ddf<\/li>\n<li>\u982d\u4e0d\u9700\u8981\u5f80\u5f8c\u4ef0\u5230\u5e95\u2014\u2014\u4fdd\u6301\u9838\u690e\u8212\u9069<\/li>\n<\/ul>\n<p><strong>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%91%BC%E5%90%B8%E8%88%87%E6%A0%B8%E5%BF%83%E4%BF%9D%E8%AD%B7%E7%AD%96%E7%95%A5\"><\/span>\u547c\u5438\u8207\u6838\u5fc3\u4fdd\u8b77\u7b56\u7565<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>\u5f8c\u5f4e\u4e2d\u7684\u547c\u5438\uff1a<\/strong><br \/>\n\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<p><strong>\u6838\u5fc3\u7684\u89d2\u8272\uff1a<\/strong><br \/>\n\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%B8%8B%E8%83%8C%E4%B8%8D%E9%81%A9%E8%80%85%E6%9B%BF%E4%BB%A3%E6%B5%81%E7%A8%8B\"><\/span>\u4e0b\u80cc\u4e0d\u9069\u8005\u66ff\u4ee3\u6d41\u7a0b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\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<ol>\n<li><strong>\u66ab\u505c\u6240\u6709\u4e3b\u52d5\u5f8c\u5f4e<\/strong>\uff08\u6a4b\u5f0f\u3001\u99f1\u99dd\u5f0f\u90fd\u5148\u4e0d\u505a\uff09<\/li>\n<li><strong>\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<li><strong>\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<li><strong>\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<li><strong>\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<p>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A6%82%E4%BD%95%E5%8C%85%E8%A3%9D%E6%88%90%E9%96%8B%E8%83%B8%E4%B8%BB%E9%A1%8C%E8%AA%B2\"><\/span>\u5982\u4f55\u5305\u88dd\u6210\u958b\u80f8\u4e3b\u984c\u8ab2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9019\u662f\u975e\u5e38\u53d7\u6b61\u8fce\u7684\u4e3b\u984c\u8ab2\u985e\u578b\uff1a<\/p>\n<ul>\n<li><strong>\u8ab2\u7a0b\u540d\u7a31\uff1a<\/strong> \u300c\u6253\u958b\u80f8\u53e3\uff1a\u5b89\u5168\u5f8c\u5f4e\u7684\u79d1\u5b78\u8207\u7df4\u7fd2\u300d<\/li>\n<li><strong>\u6642\u9577\uff1a<\/strong> 75-90\u5206\u9418<\/li>\n<li><strong>\u7d50\u69cb\uff1a<\/strong>\n<ul>\n<li>\u6696\u8eab\uff1a\u810a\u690e\u6d3b\u52d5\u5ea6\uff08\u8c93\u725b\u3001\u626d\u8f49\uff0915min<\/li>\n<li>\u80f8\u690e\u6253\u958b\uff1a\u78da\u8f14\u52a9\u4f38\u5c55\u3001\u9760\u7246\u5929\u4f7f 15min<\/li>\n<li>\u6838\u5fc3\u555f\u52d5\uff1a\u6b7b\u87f2\u5f0f\u3001\u524d\u81c2\u6490 10min<\/li>\n<li>\u5f8c\u5f4e\u5e8f\u5217\uff1a\u6a4b\u5f0f \u2192 \u6539\u826f \u2192 \u99f1\u99dd\u5f0f 25min<\/li>\n<li>\u5e73\u8861\u5c0d\u7a31\uff1a\u524d\u5f4e + \u626d\u8f49 10min<\/li>\n<li>\u5927\u4f11\u606f 10min<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u8ce3\u9ede\uff1a<\/strong> \u300c\u4e0d\u662f\u505a\u66f4\u6df1\u7684\u5f8c\u5f4e\uff0c\u662f\u505a\u66f4\u5b89\u5168\u7684\u5f8c\u5f4e\u300d<\/li>\n<\/ul>\n<p>\u60f3\u8207\u66f4\u591a\u745c\u73c8\u7df4\u7fd2\u8005\u4e00\u8d77\u8a0e\u8ad6\u745c\u73c8\u76f8\u95dc\u8a71\u984c\u55ce\uff1f\u60f3\u5b9a\u671f\u6536\u5230 Hello Yogis \u6700\u65b0\u6d3b\u52d5\u8cc7\u8a0a\u8207\u7cbe\u9078\u6587\u7ae0\u55ce\uff1f\u6b61\u8fce\u8a02\u95b1 Hello Yogis \u96fb\u5b50\u5831\u8207\u52a0\u5165 LINE \u793e\u7fa4\uff0c\u4e00\u8d77\u804a\u804a\u6bcf\u65e5\u745c\u73c8\u8a71\u984c\u3001\u7372\u53d6\u6700\u65b0\u6d88\u606f\u5427\uff01<\/p>\n<p>\u8a02\u95b1 Hello Yogis \u6703\u54e1\uff1a<a href=\"http:\/\/helloyogis.info\/5vsmbd\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.info\/5vsmbd<\/a><\/p>\n<p>\u8a02\u95b1\u96fb\u5b50\u5831\uff1a<a href=\"http:\/\/helloyogis.info\/5qppuu\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.info\/5qppuu<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4e45\u5750\u5713\u80a9\u5fc5\u5b78\u7684\u5f8c\u5f4e\u6280\u5de7\uff1a\u5f8c\u5f4e\u4e0d\u662f\u6298\u8170\uff0c\u5148\u5b78\u80f8\u690e\u6253\u958b \u6a4b\u5f0f (Bridge Pose) \u4f60\u505a\u6a4b\u5f0f\u7684\u6642\u5019\uff0c\u662f\u8170\u5728\u75e0\u9084\u662f\u80f8\u53e3\u5728\u6253\u958b\uff1f\u5982\u679c\u7b54\u6848\u662f\u524d\u8005\uff0c\u4f60\u8ddf\u5927\u90e8\u5206\u4e0a\u73ed\u65cf\u4e00\u6a23\u2014\u2014\u5f8c\u5f4e\u505a\u6210\u4e86\u6298\u8170\u3002 \u4e00\u5929\u57508\u5c0f\u6642\u4ee5\u4e0a\uff0c\u80f8\u690e\uff08\u4e0a\u80cc\uff09\u8d8a\u4f86\u8d8a\u50f5\u786c\uff0c\u80a9\u8180\u8d8a\u4f86\u8d8a\u5713\u3002\u7576\u8001\u5e2b\u8aaa\u300c\u6253\u958b\u80f8\u53e3\u300d\uff0c\u4f60\u7684\u8eab\u9ad4\u627e\u4e0d\u5230\u80f8\u690e\u7684\u6d3b\u52d5\u5ea6\uff0c\u53ea\u597d\u8b93\u8170\u690e\u4f86\u625b\u2014\u2014\u7136\u5f8c\u5c31\u75e0\u4e86\u3001\u751a\u81f3\u53d7\u50b7\u4e86\u3002 \u9019\u7bc7\u6559\u4f60\u600e\u9ebc\u5148\u628a\u80f8\u690e\u6253\u958b\uff0c\u518d\u5b89\u5168\u5730\u5f80\u5f8c\u5f4e\u7684\u65b9\u5411\u8d70\u3002 \u5f8c\u5f4e\u5e38\u898b\u932f\u8aa4\u8207\u98a8\u96aa \u932f\u8aa4\u4e00\uff1a\u5f9e\u8170\u958b\u59cb\u5f4e \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 \u932f\u8aa4\u4e8c\uff1a\u8073\u80a9\u64e0\u58d3\u9838\u690e \u8f2a\u5f0f (Wheel Pose) \u99f1\u99dd\u5f0f (Camel Pose) \u505a\u5f8c\u5f4e\u6642\u80a9\u8180\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 \u932f\u8aa4\u4e09\uff1a\u6c92\u6709\u6838\u5fc3\u652f\u6490\u5c31\u5f80\u5f8c\u8eba 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