{"id":24838,"date":"2026-05-12T12:00:00","date_gmt":"2026-05-12T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24838"},"modified":"2026-04-15T16:05:34","modified_gmt":"2026-04-15T08:05:34","slug":"yoga-beginner-pose-tips","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/05\/12\/yoga-beginner-pose-tips\/","title":{"rendered":"8\u500b\u745c\u73c8\u521d\u5b78\u8005\u61c9\u8a72\u77e5\u9053\u7684\u9ad4\u5f0f\u5c0f\u6280\u5de7\uff0c\u627e\u5c0d\u65b9\u5f0f\u624d\u80fd\u8b93\u4f60\u7684\u7df4\u7fd2\u771f\u6b63\u6709\u6548"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3999287889\"><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>\u5f88\u591a\u745c\u73c8\u521d\u5b78\u8005\u90fd\u6709\u904e\u9019\u6a23\u7684\u7d93\u9a57\uff1a\u660e\u660e\u6309\u7167\u8001\u5e2b\u7684\u6307\u4ee4\u505a\u4e86\uff0c\u537b\u611f\u89ba\u8eab\u9ad4\u67d0\u500b\u5730\u65b9\u5361\u5361\u7684\u3001\u4e0d\u8212\u670d\uff0c\u6216\u662f\u7df4\u4e86\u5f88\u4e45\u537b\u6c92\u770b\u5230\u9032\u5c55\u3002\u5176\u5be6\u9019\u5f80\u5f80\u4e0d\u662f\u4f60\u505a\u932f\u4e86\uff0c\u800c\u662f\u5c0d\u9ad4\u5f0f\u548c\u89c0\u5ff5\u7684\u7406\u89e3\u9084\u505c\u7559\u5728\u300c\u8868\u9762\u6307\u4ee4\u300d\u3002\u7576\u4f60\u6293\u4f4f\u90a3\u500b <strong>Aha! Moment\u2014\u2014\u745c\u73c8\u7df4\u7fd2\u80cc\u5f8c\u7684\u6838\u5fc3\u539f\u7406<\/strong> \u6642\uff0c\u4e00\u5207\u5c31\u6703\u6539\u8b8a\u3002\u672c\u6587\u5c07\u5e36\u4f60\u9010\u4e00\u7834\u89e3 8 \u500b\u521d\u5b78\u8005\u5e38\u898b\u7684\u745c\u73c8\u8ff7\u601d\uff0c\u8b93\u4f60\u7684\u7df4\u7fd2\u5f9e\u6b64\u4e0d\u4e00\u6a23\u3002<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Downward-Facing-Dog.jpg\" alt=\"\u4e0b\u72ac\u5f0f (Downward-Facing Dog)\" \/>\n<figcaption class=\"wp-element-caption\">\u4e0b\u72ac\u5f0f (Downward-Facing Dog)<\/figcaption>\n<\/figure>\n<h3><strong>1. \u4e0b\u72ac\u5f0f\uff1a\u8173\u8ddf\u4e00\u5b9a\u8981\u8e29\u5230\u5730\u677f\u55ce\uff1f<\/strong><\/h3>\n<p>\u300c\u8173\u8ddf\u4e00\u5b9a\u8981\u8e29\u5230\u5730\u677f\uff01\u300d\u300c\u624b\u81c2\u8981\u7528\u529b\u6309\u7a69\uff01\u300d\u9019\u4e9b\u6307\u4ee4\u5728\u505a\u4e0b\u72ac\u5f0f\u6642<strong>(Adho Mukha Svanasana)<\/strong>\u975e\u5e38\u5e38\u898b\u3002\u4f46\u7576\u4f60\u57f7\u8457\u65bc\u9054\u6210\u9019\u4e9b\u5916\u5728\u5f62\u72c0\u6642\uff0c\u80cc\u90e8\u5f80\u5f80\u6703\u958b\u59cb\u4ee3\u511f\uff0c\u80a9\u8180\u4e5f\u8ddf\u8457\u7e2e\u7dca\u3002<strong>\u4e0b\u72ac\u5f0f\u771f\u6b63\u7684\u91cd\u9ede\u4e0d\u5728\u8173\u8ddf\u6709\u6c92\u6709\u8457\u5730\uff0c\u800c\u5728\u810a\u67f1\u7684\u5ef6\u5c55\u548c\u80a9\u8180\u7684\u6253\u958b<\/strong>\u3002\u7576\u4f60\u5141\u8a31\u819d\u84cb\u5f4e\u66f2\u6642\uff0c\u9aa8\u76c6\u80fd\u5920\u66f4\u4e2d\u7acb\u5730\u64fa\u6b63\uff0c\u80cc\u90e8\u62c9\u9577\u7684\u7a7a\u9593\u96a8\u4e4b\u51fa\u73fe\u3002\u4f60\u6703\u9a5a\u8a1d\u5730\u767c\u73fe\uff0c\u4e00\u65e6\u810a\u67f1\u6709\u4e86\u6e05\u6670\u7684\u5ef6\u5c55\u611f\uff0c\u8173\u8ddf\u81ea\u7136\u800c\u7136\u6703\u66f4\u8f15\u6613\u5730\u9760\u8fd1\u5730\u9762\u2014\u2014\u9019\u662f\u8eab\u9ad4\u81ea\u7136\u5c0b\u6c42\u5e73\u8861\u7684\u7d50\u679c\uff0c\u800c\u4e0d\u662f\u7528\u529b\u63a8\u4e0b\u53bb\u7684\u4ee3\u50f9\u3002<\/p>\n<p><strong>\u5be6\u8e10\u5efa\u8b70\uff1a<\/strong><\/p>\n<ul>\n<li>\u5728\u4e0b\u72ac\u5f0f\u4e2d\uff0c\u5148\u6aa2\u67e5\u80a9\u8180\u662f\u5426\u9060\u96e2\u8033\u6735\u3001\u662f\u5426\u6709\u6253\u958b\u7684\u611f\u89ba<\/li>\n<li>\u5982\u679c\u8173\u8ddf\u8e29\u4e0d\u5230\u5730\u677f\uff0c\u5141\u8a31\u819d\u84cb\u8f15\u5fae\u5f4e\u66f2\u2014\u2014\u9019\u4e0d\u662f\u9000\u968e\uff0c\u800c\u662f\u8070\u660e\u7684\u8abf\u6574<\/li>\n<li>\u611f\u53d7\u5f9e\u5750\u9aa8\u5230\u982d\u9802\u7684\u4e00\u689d\u5ef6\u9577\u7dda\uff0c\u9019\u6bd4\u4efb\u4f55\u5916\u5728\u5f62\u72c0\u90fd\u66f4\u91cd\u8981<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Warrior-2-Pose.jpg\" alt=\"\u6230\u58eb\u4e8c\u5f0f (Warrior 2 Pose)\" \/>\n<figcaption class=\"wp-element-caption\">\u6230\u58eb\u4e8c\u5f0f (Warrior 2 Pose)<\/figcaption>\n<\/figure>\n<h3><strong>2. \u6230\u58eb\u4e8c\u5f0f\uff1a\u9aa8\u76c6\u5074\u958b\u624d\u662f\u771f\u6b63\u7684\u529b\u91cf\u4f86\u6e90<\/strong><\/h3>\n<p>\u8a31\u591a\u745c\u73c8\u521d\u5b78\u8005\u5728\u7df4\u7fd2\u6230\u58eb\u4e8c\u5f0f (Virabhadrasana II)\u6642\uff0c\u767c\u73fe\u524d\u8173\u819d\u84cb\u8001\u662f\u5167\u5012\uff0c\u6574\u500b\u4e0b\u76e4\u611f\u89ba\u4e0d\u7a69\u5b9a\u3002\u7df4\u7fd2\u6230\u58eb\u4e8c\u5f0f\u7684<strong>\u95dc\u9375\u529b\u91cf\u4e0d\u4f86\u81ea\u624b\u81c2\u6709\u591a\u76f4\uff0c\u800c\u4f86\u81ea\u9aa8\u76c6\u662f\u5426\u6b63\u78ba\u5074\u958b\u3001\u524d\u8173\u662f\u5426\u7a69\u5b9a\u5916\u8f49<\/strong>\u3002\u7576\u9aa8\u76c6\u771f\u6b63\u5074\u958b\u6642\uff0c\u9ad6\u5916\u8f49\u808c\u7372\u5f97\u555f\u52d5\uff0c\u524d\u819d\u81ea\u7136\u5c0d\u9f4a\u8173\u5c16\uff0c\u6574\u500b\u4e0b\u76e4\u5c31\u50cf\u6a39\u6839\u822c\u624e\u5be6\u3002\u4f60\u6703\u611f\u53d7\u5230\u8eab\u9ad4\u7684\u5074\u9762\u88ab\u6eab\u67d4\u5730\u62c9\u9577\uff0c\u800c\u4e0d\u662f\u88ab\u786c\u751f\u751f\u5730\u300c\u64fa\u300d\u6210\u4e00\u500b\u59ff\u52e2\u3002<\/p>\n<p><strong>\u5be6\u8e10\u5efa\u8b70\uff1a<\/strong><\/p>\n<ul>\n<li>\u9032\u5165\u6230\u58eb\u4e8c\u5f0f\u524d\uff0c\u5148\u78ba\u8a8d\u9aa8\u76c6\u662f\u5426\u9762\u5411\u745c\u73c8\u588a\u7684\u9577\u908a<\/li>\n<li>\u89c0\u5bdf\u524d\u8173\u819d\u84cb\uff1a\u5b83\u61c9\u8a72\u5c0d\u9f4a\u7b2c\u4e8c\u6839\u8173\u8dbe\uff0c\u9019\u8868\u793a\u9ad6\u5916\u8f49\u7684\u529b\u91cf\u5df2\u7d93\u555f\u52d5<\/li>\n<li>\u624b\u81c2\u81ea\u7136\u4f38\u5c55\uff0c\u4f46\u91cd\u9ede\u662f\u4e0b\u76e4\u7684\u7a69\u5b9a\u6027\uff0c\u800c\u975e\u624b\u81c2\u7684\u7528\u529b\u7a0b\u5ea6<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Pigeon-Pose.jpg\" alt=\"\u9d3f\u5f0f (Pigeon Pose)\" \/>\n<figcaption class=\"wp-element-caption\">\u9d3f\u5f0f (Pigeon Pose)<\/figcaption>\n<\/figure>\n<h3><strong>3. \u9d3f\u5f0f\uff1a\u9aa8\u76c6\u6b63\u4f4d\u512a\u65bc\u5c0f\u817f\u5e73\u884c<\/strong><\/h3>\n<p>\u300c\u524d\u8173\u5c0f\u817f\u8981\u8ddf\u745c\u73c8\u588a\u908a\u7de3\u5e73\u884c\uff01\u300d\u9019\u500b\u9d3f\u5f0f<strong> (Eka Pada Rajakapotasana)<\/strong>\u7684\u6b63\u4f4d\u6307\u4ee4\u770b\u4f3c\u7cbe\u78ba\uff0c\u537b\u8b93\u5f88\u591a\u7fd2\u7df4\u8005\u819d\u84cb\u75bc\u75db\u3001\u9aa8\u76c6\u6b6a\u6389\u3002\u70ba\u4ec0\u9ebc\uff1f\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u9ad6\u95dc\u7bc0\u5f62\u72c0\u3001\u67d4\u8edf\u5ea6\u3001\u9aa8\u67b6\u5bec\u5ea6\u90fd\u4e0d\u540c\uff0c\u786c\u662f\u8ffd\u6c42\u9019\u500b\u7d71\u4e00\u7684\u89d2\u5ea6\uff0c\u5c31\u50cf\u7a7f\u4e0a\u4e0d\u5408\u8173\u7684\u978b\u5b50\u4e00\u6a23\u4e0d\u9069\u3002<strong>\u771f\u6b63\u91cd\u8981\u7684\u662f\u9aa8\u76c6\u7684\u6b63\u4f4d\u548c\u5916\u81c0\u4f38\u5c55\u7684\u611f\u53d7<\/strong>\u3002\u7576\u4f60\u8abf\u6574\u524d\u8173\u89d2\u5ea6\u4ee5\u7b26\u5408\u81ea\u5df1\u7684\u9ad6\u95dc\u7bc0\u7d50\u69cb\u3001\u4e26\u5728\u81c0\u90e8\u4e0b\u588a\u4e0a\u4e00\u689d\u745c\u73c8\u6bef\/\u745c\u73c8\u78da\u6642\uff0c\u819d\u84cb\u7684\u58d3\u529b\u6d88\u5931\u4e86\uff0c\u9aa8\u76c6\u4e5f\u80fd\u5b89\u7a69\u5730\u4fdd\u6301\u4e2d\u7acb\uff0c\u9019\u6642\u4f38\u5c55\u624d\u771f\u6b63\u5230\u4f4d\uff0c\u56e0\u70ba\u4f60\u4e0d\u518d\u7528\u95dc\u7bc0\u7684\u4ee3\u511f\u4f86\u8ffd\u6c42\u5f62\u72c0\u3002<\/p><div class=\"hello-15-p\" id=\"hello-4156263348\"><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>\u5be6\u8e10\u5efa\u8b70\uff1a<\/strong><\/p>\n<ul>\n<li>\u653e\u68c4\u300c\u5c0f\u817f\u5e73\u884c\u300d\u9019\u500b\u57f7\u5ff5\u2014\u2014\u6539\u70ba\u89c0\u5bdf\u9aa8\u76c6\u662f\u5426\u5c0d\u7a31\u3001\u662f\u5426\u5e73\u8cbc\u5730\u9762<\/li>\n<li>\u5728\u81c0\u90e8\u4e0b\u65b9\u588a\u745c\u73c8\u6bef\u5b50\u6216\u745c\u73c8\u78da\uff0c\u8b93\u9aa8\u76c6\u6709\u88ab\u652f\u6490\u7684\u611f\u89ba<\/li>\n<li>\u524d\u8173\u89d2\u5ea6\u56e0\u4eba\u800c\u7570\uff1b\u611f\u53d7\u5916\u81c0\u7684\u6eab\u548c\u4f38\u5c55\u611f\uff0c\u6bd4\u8ffd\u6c42\u5f62\u72c0\u66f4\u95dc\u9375<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/10\/4.jpg\" alt=\"\u773c\u93e1\u86c7\u5f0f (Cobra Pose)\" \/>\n<figcaption class=\"wp-element-caption\">\u773c\u93e1\u86c7\u5f0f (Cobra Pose)<\/figcaption>\n<\/figure>\n<h3><strong>4. \u773c\u93e1\u86c7\u5f0f\/\u4e0a\u72ac\u5f0f\uff1a\u555f\u52d5\u4e0a\u80cc\uff0c\u91cb\u653e\u8170\u690e<\/strong><\/h3>\n<p>\u300c\u7528\u624b\u7528\u529b\u628a\u8eab\u9ad4\u63a8\u8d77\u4f86\u8d8a\u9ad8\u8d8a\u597d\uff01\u300d\u9019\u662f\u8a31\u591a\u521d\u5b78\u8005\u5728 \u773c\u93e1\u86c7\u5f0f\/\u4e0a\u72ac\u5f0f (Bhujangasana\/Urdhva Mukha Svanasana)\u7d93\u5e38\u641e\u932f\u7684\u91cd\u9ede\u3002\u7d50\u679c\u5c31\u662f\u5c0e\u81f4\u8170\u690e\u88ab\u64e0\u58d3\u3001\u80a9\u8180\u8073\u8d77\u3001\u9838\u90e8\u8d85\u7dca\u7e43\u3002\u7136\u800c\u7576\u4f60\u6539\u70ba <strong>\u555f\u52d5\u4e0a\u80cc\u7684\u529b\u91cf\u3001\u8b93\u80a9\u8180\u9060\u96e2\u8033\u6735\u3001\u8b93\u6838\u5fc3\u8f14\u52a9\u4fdd\u8b77\u8170\u690e<\/strong> \u6642\uff0c\u4e00\u5207\u90fd\u6539\u8b8a\u4e86\u3002\u80f8\u53e3\u6253\u958b\u7684\u611f\u89ba\u51fa\u73fe\u4e86\uff0c\u8170\u690e\u53cd\u800c\u611f\u5230\u8f15\u9b06\u2014\u2014\u56e0\u70ba\u810a\u67f1\u4e0a\u6bb5\u548c\u6838\u5fc3\u5171\u540c\u5206\u64d4\u4e86\u5de5\u4f5c\uff0c\u800c\u4e0d\u662f\u8b93\u8170\u90e8\u55ae\u7368\u4ee3\u511f\u3002<\/p>\n<p><strong>\u5be6\u8e10\u5efa\u8b70\uff1a<\/strong><\/p>\n<ul>\n<li>\u5728\u773c\u93e1\u86c7\u5f0f\u4e2d\uff0c\u624b\u53ea\u662f\u8f14\u52a9\uff0c\u771f\u6b63\u7684\u529b\u91cf\u4f86\u81ea\u80cc\u90e8\u808c\u7fa4\u7684\u555f\u52d5<\/li>\n<li>\u60f3\u50cf\u4f60\u8981\u7528\u80cc\u90e8\u808c\u8089\u300c\u6490\u300d\u8d77\u80f8\u53e3\uff0c\u800c\u4e0d\u662f\u7528\u624b\u300c\u63a8\u300d\u8d77\u4f86<\/li>\n<li>\u80a9\u8180\u61c9\u8a72\u9060\u96e2\u8033\u6735\uff0c\u9838\u90e8\u4fdd\u6301\u4e2d\u7acb\uff0c\u6838\u5fc3\u7dad\u6301\u6eab\u548c\u7684\u555f\u52d5\u72c0\u614b<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><strong>5. \u5404\u7a2e\u626d\u8f49\u9ad4\u5f0f\uff1a\u5148\u5ef6\u5c55\u518d\u626d\u8f49\uff0c\u4e0d\u662f\u64f0\u6bdb\u5dfe<\/strong><\/h3>\n<p>\u300c\u7528\u529b\u8f49\u904e\u53bb\u5c31\u5c0d\u4e86\uff01\u300d\u5f88\u591a\u7fd2\u7df4\u8005\u958b\u59cb\u626d\u8f49\uff08Twist)\u6642\uff0c\u5f9e\u8116\u5b50\u6216\u80a9\u8180\u786c\u8f49\uff0c\u7d50\u679c\u547c\u5438\u4e0d\u4f46\u5361\u4f4f\u3001\u810a\u67f1\u4e5f\u767c\u51fa\u53ef\u6015\u7684\u5580\u5580\u8072\uff0c\u8d8a\u662f\u60f3\u8981\u52a0\u6df1\u626d\u8f49\u53cd\u800c\u8d8a\u53d7\u9650\u3002\u626d\u8f49\u7684<strong>\u95dc\u9375\u539f\u5247\u662f\u300c\u5148\u5438\u6c23\u5ef6\u5c55\u810a\u67f1\uff0c\u518d\u5410\u6c23\u5f9e\u6838\u5fc3\u626d\u8f49\u300d<\/strong>\u3002\u7576\u4f60\u5148\u5275\u9020\u810a\u67f1\u7684\u7a7a\u9593\u6642\uff0c\u626d\u8f49\u5c31\u6709\u4e86\u8212\u9069\u7684\u6d3b\u52d5\u3002\u4f60\u6703\u767c\u73fe\u626d\u8f49\u7684\u7a7a\u9593\u548c\u6df1\u5ea6\u81ea\u7136\u800c\u7136\u5730\u51fa\u73fe\uff0c\u547c\u5438\u4e5f\u4fdd\u6301\u9806\u66a2\uff0c\u81ea\u7136\u80fd\u8b93\u810a\u67f1\u5728\u5b89\u5168\u7684\u7bc4\u570d\u5167\u9032\u884c\u4f38\u5c55\u3002<\/p><div class=\"hello-content-4\" id=\"hello-3304521949\"><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<p><strong>\u5be6\u8e10\u5efa\u8b70\uff1a<\/strong><\/p>\n<ul>\n<li>\u9032\u5165\u626d\u8f49\u524d\uff0c\u5148\u7528\u4e00\u500b\u5b8c\u6574\u7684\u5438\u6c23\u4f86\u5ef6\u5c55\u810a\u67f1\uff0c\u611f\u53d7\u5750\u9aa8\u5230\u982d\u9802\u7684\u62c9\u9577\u611f<\/li>\n<li>\u5410\u6c23\u6642\u5f9e\u6838\u5fc3\u555f\u52d5\uff0c\u80f8\u8154\u5411\u5f8c\u8f49\uff0c\u800c\u4e0d\u662f\u5f9e\u80a9\u8180\u6216\u9838\u90e8\u958b\u59cb\u5e36\u52d5<\/li>\n<li>\u6bcf\u4e00\u6b21\u5438\u6c23\u90fd\u662f\u91cd\u65b0\u627e\u7a7a\u9593\uff0c\u6bcf\u4e00\u6b21\u5410\u6c23\u90fd\u662f\u6eab\u548c\u6df1\u5316\u626d\u8f49<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Plank-Pose-2.jpg\" alt=\"\u5e73\u677f\u5f0f \/ \u8098\u6490\u5e73\u677f (Plank Pose)\" \/>\n<figcaption class=\"wp-element-caption\">Photo credit by Hello Yogis \u9ad4\u5f0f\u5716\u5eab<\/figcaption>\n<\/figure>\n<h3><strong>6. \u5e73\u677f\u5f0f\/\u56db\u67f1\u652f\u6490\uff1a\u5168\u8eab\u7684\u6574\u5408\u529b\u91cf<\/strong><\/h3>\n<p>\u300c\u6490\u4f4f\u5c31\u5c0d\u4e86\uff01\u300d\u300c\u5feb\u901f\u4e0b\u53bb\u5c31\u597d\uff01\u300d\u584c\u8170\u3001\u8073\u80a9\u3001\u624b\u8155\u627f\u91cd\u904e\u5927\u7684\u5e73\u677f\u5f0f\uff08Plank Pose\uff09\uff0c\u751a\u81f3\u5728\u505a\u9c77\u9b5a\u5f0f\uff08 Chaturanga\uff09 \u6642\u76f4\u63a5\u5feb\u901f\u843d\u5230\u5730\u677f\uff0c\u90fd\u662f\u745c\u73c8\u521d\u5b78\u8005\u6838\u5fc3\u4e0d\u7a69\u5e38\u72af\u7684\u932f\u3002\u4e8b\u5be6\u4e0a\uff0c<strong>\u5e73\u677f\u5f0f\u548c\u9c77\u9b5a\u5f0f\u8003\u9a57\u7684\u662f\u4f60\u7684\u6838\u5fc3\u555f\u52d5\u3001\u80a9\u80db\u9aa8\u7a69\u5b9a\u548c\u624b\u8098\u63a7\u5236\u7684\u6574\u5408<\/strong>\u3002\u7576\u6838\u5fc3\u771f\u6b63\u555f\u52d5\u3001\u80a9\u80db\u9aa8\u4fdd\u6301\u7a69\u5b9a\u3001\u624b\u8098\u7dca\u8cbc\u8eab\u9ad4\u6642\uff0c\u9019\u500b\u9ad4\u5f0f\u624d\u8b8a\u6210\u4e00\u500b\u6709\u6548\u7387\u4e14\u5b89\u5168\u7684\u529b\u91cf\u7df4\u7fd2\u3002<\/p>\n<p><strong>\u5be6\u8e10\u5efa\u8b70\uff1a<\/strong><\/p>\n<ul>\n<li>\u5728\u5e73\u677f\u5f0f\u4e2d\uff0c\u6aa2\u67e5\u6838\u5fc3\u662f\u5426\u771f\u6b63\u555f\u52d5\uff08\u809a\u81cd\u8f15\u8f15\u5411\u810a\u67f1\u65b9\u5411\u6536\uff09<\/li>\n<li>\u80a9\u8180\u61c9\u8a72\u5806\u758a\u5728\u624b\u8155\u6b63\u4e0a\u65b9\uff0c\u907f\u514d\u5411\u524d\u8d85\u51fa<\/li>\n<li>\u5728\u505a\u9c77\u9b5a\u5f0f\u6642\uff0c\u624b\u8098\u8981\u593e\u7dca\u8eab\u9ad4\uff0c\u908a\u964d\u908a\u4fdd\u6301\u80a9\u8180\u7a69\u5b9a\uff0c\u800c\u4e0d\u662f\u5feb\u901f\u5730\u653e\u4e0b\u53bb<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><strong>7. \u6838\u5fc3\u555f\u52d5 \uff1a\u6df1\u5c64\u529b\u91cf\uff0c\u800c\u975e\u8868\u9762\u7528\u529b<\/strong><\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-24647 size-full\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Chair-Pose-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Chair-Pose-scaled.jpg 2560w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Chair-Pose-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Chair-Pose-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Chair-Pose-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Chair-Pose-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Chair-Pose-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Chair-Pose-600x400.jpg 600w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>\u300c\u6838\u5fc3\u555f\u52d5\uff01\u300d\u56db\u500b\u5b57\u662f\u5e38\u898b\u7684\u745c\u73c8\u6307\u4ee4\uff0c\u4f46\u537b\u5f88\u591a\u4eba\u90fd\u641e\u4e0d\u61c2\uff0c\u4ee5\u70ba\u6838\u5fc3\u7528\u529b\u5c31\u662f\u8981\u7e2e\u5c0f\u8179\u3001\u618b\u6c23\u3002\u6240\u8b02<strong>\u6838\u5fc3\u555f\u52d5\u662f\u555f\u52d5\u6df1\u5c64\u8179\u6a6b\u808c\uff0c\u611f\u89ba\u50cf\u7a7f\u4e0a\u4e00\u4ef6\u96b1\u5f62\u99ac\u7532\uff0c\u800c\u4e0d\u662f\u628a\u809a\u5b50\u7e2e\u5230\u6700\u5c0f<\/strong>\u3002\u7576\u4f60\u8f15\u8f15\u6536\u809a\u81cd\u5411\u810a\u67f1\u3001\u5fae\u5fae\u4e0a\u63d0\u6642\uff0c\u6df1\u5c64\u808c\u8089\u7372\u5f97\u555f\u52d5\uff0c\u810a\u67f1\u5f97\u5230\u652f\u6490\uff0c\u547c\u5438\u537b\u4f9d\u7136\u9806\u66a2\u3002\u9019\u7a2e\u7a69\u5b9a\u7684\u529b\u91cf\u611f\u6703\u8b93\u4f60\u5728\u6240\u6709\u9ad4\u5f0f\u4e2d\u90fd\u8868\u73fe\u5f97\u66f4\u6709\u7a69\u5b9a\u5ea6\u638c\u63a7\u529b\u3002<\/p>\n<p><strong>\u5be6\u8e10\u5efa\u8b70\uff1a<\/strong><\/p>\n<ul>\n<li>\u7df4\u7fd2\u547c\u5438\u8207\u6838\u5fc3\u7684\u7d50\u5408\uff1a\u5438\u6c23\u6642\u6838\u5fc3\u4fdd\u6301\u555f\u52d5\uff0c\u5410\u6c23\u6642\u53ef\u4ee5\u6eab\u548c\u52a0\u6df1\u555f\u52d5\uff0c\u4f46\u4e0d\u8981\u618b\u6c23<\/li>\n<li>\u611f\u53d7\u809a\u81cd\u5411\u810a\u67f1\u9760\u8fd1\uff0c\u4f46\u4e0d\u662f\u6975\u7aef\u7684\u7e2e\u7dca\u2014\u2014\u61c9\u8a72\u662f\u6eab\u548c\u800c\u6301\u4e45\u7684\u652f\u6490<\/li>\n<li>\u9019\u7a2e\u555f\u52d5\u61c9\u8a72\u8b93\u4f60\u7684\u52d5\u4f5c\u66f4\u7a69\u5b9a\u3001\u810a\u67f1\u66f4\u53d7\u4fdd\u8b77\uff0c\u800c\u4e0d\u662f\u66f4\u75b2\u7d2f<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><strong>8. Drishti \u51dd\u8996\u9ede (Drishti)\uff1a\u773c\u795e\u7684\u529b\u91cf\u7a69\u5b9a\u8eab\u5fc3<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-24653 size-full\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Dancer-Pose-scaled.jpg\" alt=\"\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Dancer-Pose-scaled.jpg 2560w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Dancer-Pose-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Dancer-Pose-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Dancer-Pose-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Dancer-Pose-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Dancer-Pose-2048x1365.jpg 2048w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Dancer-Pose-600x400.jpg 600w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>\u505a\u745c\u73c8\u6642\uff0c\u300c\u773c\u775b\u53ef\u4e0d\u662f\u96a8\u4fbf\u770b\u5c31\u597d\u300d\uff0c\u5c24\u5176\u662f\u7576\u4f60\u505a\u5e73\u8861\u9ad4\u5f0f\u6642\uff0c\u773c\u795e\u98c4\u5ffd\u4e0d\u5b9a\uff0c\u8eab\u9ad4\u5c31\u958b\u59cb\u6771\u5012\u897f\u6b6a\u3002\u4f60\u53ef\u4ee5\u8a66\u8a66\u770b\uff0c\u5728\u745c\u73c8\u7df4\u7fd2\u4e2d<strong>\u627e\u5230\u4e00\u500b\u56fa\u5b9a\u7684\u51dd\u8996\u9ede (Drishti) \u6642\uff0c\u5fc3\u795e\u6703\u7a69\u5b9a\u4e0b\u4f86\uff0c\u8eab\u9ad4\u7684\u5e73\u8861\u80fd\u529b\u96a8\u4e4b\u63d0\u5347<\/strong>\u3002\u9019\u500b\u539f\u7406\u61c9\u7528\u5728\u745c\u73c8\u4e2d\uff0c\u51dd\u8996\u9ede\u4e0d\u53ea\u662f\u4e00\u500b\u8996\u89ba\u7126\u9ede\uff0c\u5b83\u9084\u662f\u4e00\u500b\u5f15\u5c0e\u8eab\u9ad4\u7a69\u5b9a\u7684\u5de5\u5177\u3002\u5f88\u591a\u7fd2\u7df4\u8005\u5728\u5b78\u6703\u904b\u7528 Drishti \u5f8c\uff0c\u767c\u73fe\u5e73\u8861\u9ad4\u5f0f\u8b8a\u5f97\u5bb9\u6613\u591a\u4e86\uff0c\u800c\u4e14\u5fc3\u4e5f\u975c\u4e86\u4e0b\u4f86\u3002<\/p>\n<p><strong>\u5be6\u8e10\u5efa\u8b70\uff1a<\/strong><\/p>\n<ul>\n<li>\u5728\u5e73\u8861\u9ad4\u5f0f\u4e2d\uff0c\u9078\u64c7\u4e00\u500b\u8207\u773c\u775b\u5e73\u884c\u6216\u7565\u4f4e\u7684\u56fa\u5b9a\u9ede\uff08\u4e00\u500b\u7246\u89d2\u3001\u588a\u5b50\u4e0a\u7684\u4e00\u8655\u6a19\u8a18\uff09<\/li>\n<li>\u773c\u795e\u8981\u67d4\u8edf\u4f46\u5c08\u6ce8\uff0c\u4e0d\u8981\u7528\u529b\u76ef\u8457\u770b\uff0c\u800c\u662f\u6eab\u548c\u5730\u5c07\u8996\u7dda\u653e\u5728\u51dd\u8996\u9ede<\/li>\n<li>\u4f60\u6703\u767c\u73fe\u5fc3\u5ff5\u96a8\u8457\u773c\u795e\u7a69\u5b9a\uff0c\u8eab\u9ad4\u4e5f\u8ddf\u8457\u7a69\u5b9a\u2014\u2014\u9019\u5c31\u662f Drishti \u7684\u795e\u5947\u4e4b\u8655<\/li>\n<\/ul>\n<p>\u745c\u73c8\u7df4\u7fd2\u770b\u4f3c\u53ea\u662f\u5728\u505a\u52d5\u4f5c\uff0c\u5be6\u969b\u4e0a\u537b\u6709\u975e\u5e38\u591a\u7d30\u7bc0\u9700\u8981\u7559\u610f\uff01\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u5f88\u591a\u745c\u73c8\u521d\u5b78\u8005\u5728\u958b\u59cb\u7df4\u7fd2\u745c\u73c8\u5f8c\u624d\u767c\u73fe\u745c\u73c8\u4e00\u9ede\u4e5f\u4e0d\u8f15\u9b06\u3002\u900f\u904e\u9019 8 \u500b\u521d\u5b78\u8005\u5e38\u72af\u932f\u7684\u9ad4\u5f0f\u52d5\u4f5c\uff0c\u4f60\u6703\u767c\u73fe\uff1a<strong>\u745c\u73c8\u4e0d\u662f\u8ffd\u6c42\u5b8c\u7f8e\u7684\u5f62\u72c0\uff0c\u800c\u662f\u7406\u89e3\u8eab\u9ad4\u7684\u904b\u4f5c\u908f\u8f2f<\/strong>\u3002\u7576\u4f60\u5f9e\u300c\u600e\u6a23\u770b\u8d77\u4f86\u5c0d\u300d\u8f49\u8b8a\u70ba\u300c\u600e\u6a23\u611f\u53d7\u8d77\u4f86\u5c0d\u300d\u6642\uff0c\u4f60\u7684\u7df4\u7fd2\u6703\u9032\u5165\u4e00\u500b\u5168\u65b0\u7684\u5c64\u6b21\u3002<\/p>\n<p>\u4eca\u665a\u5728\u588a\u5b50\u4e0a\uff0c\u6311\u9078\u5176\u4e2d\u4e00\u500b\u4f60\u6700\u5e38\u505a\u7684\u9ad4\u5f0f\uff0c\u8a66\u8457\u653e\u6162\u901f\u5ea6\uff0c\u8abf\u6574\u4e00\u4e9b\u5c0f\u7d30\u7bc0\uff0c\u4e5f\u8a31\u662f\u767c\u73fe\u4e0b\u72ac\u5f0f\u4e2d\u819d\u84cb\u5f4e\u66f2\u6642\u80cc\u90e8\u5982\u4f55\u653e\u9577\u4e86\uff0c\u4e5f\u8a31\u662f\u5728\u6230\u58eb\u4e8c\u5f0f\u4e2d\u611f\u53d7\u5230\u9aa8\u76c6\u5074\u958b\u5e36\u4f86\u7684\u7a69\u5b9a\u611f\u3002\u9019\u4e9b\u5fae\u5c0f\u7684\u89ba\u5bdf\uff0c\u5f80\u5f80\u6703\u6210\u70ba\u6539\u8b8a\u4f60\u6574\u500b\u7df4\u7fd2\u7684\u8f49\u6369\u9ede\uff01<\/p><p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u5f88\u591a\u745c\u73c8\u521d\u5b78\u8005\u90fd\u6709\u904e\u9019\u6a23\u7684\u7d93\u9a57\uff1a\u660e\u660e\u6309\u7167\u8001\u5e2b\u7684\u6307\u4ee4\u505a\u4e86\uff0c\u537b\u611f\u89ba\u8eab\u9ad4\u67d0\u500b\u5730\u65b9\u5361\u5361\u7684\u3001\u4e0d\u8212\u670d\uff0c\u6216\u662f\u7df4\u4e86\u5f88\u4e45\u537b\u6c92\u770b\u5230\u9032\u5c55\u3002\u5176\u5be6\u9019\u5f80\u5f80\u4e0d\u662f\u4f60\u505a\u932f\u4e86\uff0c\u800c\u662f\u5c0d\u9ad4\u5f0f\u548c\u89c0\u5ff5\u7684\u7406\u89e3\u9084\u505c\u7559\u5728\u300c\u8868\u9762\u6307\u4ee4\u300d\u3002\u7576\u4f60\u6293\u4f4f\u90a3\u500b Aha! Moment\u2014\u2014\u745c\u73c8\u7df4\u7fd2\u80cc\u5f8c\u7684\u6838\u5fc3\u539f\u7406 \u6642\uff0c\u4e00\u5207\u5c31\u6703\u6539\u8b8a\u3002\u672c\u6587\u5c07\u5e36\u4f60\u9010\u4e00\u7834\u89e3 8 \u500b\u521d\u5b78\u8005\u5e38\u898b\u7684\u745c\u73c8\u8ff7\u601d\uff0c\u8b93\u4f60\u7684\u7df4\u7fd2\u5f9e\u6b64\u4e0d\u4e00\u6a23\u3002 \u4e0b\u72ac\u5f0f (Downward-Facing Dog) 1. \u4e0b\u72ac\u5f0f\uff1a\u8173\u8ddf\u4e00\u5b9a\u8981\u8e29\u5230\u5730\u677f\u55ce\uff1f \u300c\u8173\u8ddf\u4e00\u5b9a\u8981\u8e29\u5230\u5730\u677f\uff01\u300d\u300c\u624b\u81c2\u8981\u7528\u529b\u6309\u7a69\uff01\u300d\u9019\u4e9b\u6307\u4ee4\u5728\u505a\u4e0b\u72ac\u5f0f\u6642(Adho Mukha Svanasana)\u975e\u5e38\u5e38\u898b\u3002\u4f46\u7576\u4f60\u57f7\u8457\u65bc\u9054\u6210\u9019\u4e9b\u5916\u5728\u5f62\u72c0\u6642\uff0c\u80cc\u90e8\u5f80\u5f80\u6703\u958b\u59cb\u4ee3\u511f\uff0c\u80a9\u8180\u4e5f\u8ddf\u8457\u7e2e\u7dca\u3002\u4e0b\u72ac\u5f0f\u771f\u6b63\u7684\u91cd\u9ede\u4e0d\u5728\u8173\u8ddf\u6709\u6c92\u6709\u8457\u5730\uff0c\u800c\u5728\u810a\u67f1\u7684\u5ef6\u5c55\u548c\u80a9\u8180\u7684\u6253\u958b\u3002\u7576\u4f60\u5141\u8a31\u819d\u84cb\u5f4e\u66f2\u6642\uff0c\u9aa8\u76c6\u80fd\u5920\u66f4\u4e2d\u7acb\u5730\u64fa\u6b63\uff0c\u80cc\u90e8\u62c9\u9577\u7684\u7a7a\u9593\u96a8\u4e4b\u51fa\u73fe\u3002\u4f60\u6703\u9a5a\u8a1d\u5730\u767c\u73fe\uff0c\u4e00\u65e6\u810a\u67f1\u6709\u4e86\u6e05\u6670\u7684\u5ef6\u5c55\u611f\uff0c\u8173\u8ddf\u81ea\u7136\u800c\u7136\u6703\u66f4\u8f15\u6613\u5730\u9760\u8fd1\u5730\u9762\u2014\u2014\u9019\u662f\u8eab\u9ad4\u81ea\u7136\u5c0b\u6c42\u5e73\u8861\u7684\u7d50\u679c\uff0c\u800c\u4e0d\u662f\u7528\u529b\u63a8\u4e0b\u53bb\u7684\u4ee3\u50f9\u3002 \u5be6\u8e10\u5efa\u8b70\uff1a \u5728\u4e0b\u72ac\u5f0f\u4e2d\uff0c\u5148\u6aa2\u67e5\u80a9\u8180\u662f\u5426\u9060\u96e2\u8033\u6735\u3001\u662f\u5426\u6709\u6253\u958b\u7684\u611f\u89ba \u5982\u679c\u8173\u8ddf\u8e29\u4e0d\u5230\u5730\u677f\uff0c\u5141\u8a31\u819d\u84cb\u8f15\u5fae\u5f4e\u66f2\u2014\u2014\u9019\u4e0d\u662f\u9000\u968e\uff0c\u800c\u662f\u8070\u660e\u7684\u8abf\u6574 \u611f\u53d7\u5f9e\u5750\u9aa8\u5230\u982d\u9802\u7684\u4e00\u689d\u5ef6\u9577\u7dda\uff0c\u9019\u6bd4\u4efb\u4f55\u5916\u5728\u5f62\u72c0\u90fd\u66f4\u91cd\u8981 \u6230\u58eb\u4e8c\u5f0f (Warrior 2 Pose) 2. \u6230\u58eb\u4e8c\u5f0f\uff1a\u9aa8\u76c6\u5074\u958b\u624d\u662f\u771f\u6b63\u7684\u529b\u91cf\u4f86\u6e90 \u8a31\u591a\u745c\u73c8\u521d\u5b78\u8005\u5728\u7df4\u7fd2\u6230\u58eb\u4e8c\u5f0f (Virabhadrasana II)\u6642\uff0c\u767c\u73fe\u524d\u8173\u819d\u84cb\u8001\u662f\u5167\u5012\uff0c\u6574\u500b\u4e0b\u76e4\u611f\u89ba\u4e0d\u7a69\u5b9a\u3002\u7df4\u7fd2\u6230\u58eb\u4e8c\u5f0f\u7684\u95dc\u9375\u529b\u91cf\u4e0d\u4f86\u81ea\u624b\u81c2\u6709\u591a\u76f4\uff0c\u800c\u4f86\u81ea\u9aa8\u76c6\u662f\u5426\u6b63\u78ba\u5074\u958b\u3001\u524d\u8173\u662f\u5426\u7a69\u5b9a\u5916\u8f49\u3002\u7576\u9aa8\u76c6\u771f\u6b63\u5074\u958b\u6642\uff0c\u9ad6\u5916\u8f49\u808c\u7372\u5f97\u555f\u52d5\uff0c\u524d\u819d\u81ea\u7136\u5c0d\u9f4a\u8173\u5c16\uff0c\u6574\u500b\u4e0b\u76e4\u5c31\u50cf\u6a39\u6839\u822c\u624e\u5be6\u3002\u4f60\u6703\u611f\u53d7\u5230\u8eab\u9ad4\u7684\u5074\u9762\u88ab\u6eab\u67d4\u5730\u62c9\u9577\uff0c\u800c\u4e0d\u662f\u88ab\u786c\u751f\u751f\u5730\u300c\u64fa\u300d\u6210\u4e00\u500b\u59ff\u52e2\u3002 \u5be6\u8e10\u5efa\u8b70\uff1a \u9032\u5165\u6230\u58eb\u4e8c\u5f0f\u524d\uff0c\u5148\u78ba\u8a8d\u9aa8\u76c6\u662f\u5426\u9762\u5411\u745c\u73c8\u588a\u7684\u9577\u908a 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Rajakapotasana)\u7684\u6b63\u4f4d\u6307\u4ee4\u770b\u4f3c\u7cbe\u78ba\uff0c\u537b\u8b93\u5f88\u591a\u7fd2\u7df4\u8005\u819d\u84cb\u75bc\u75db\u3001\u9aa8\u76c6\u6b6a\u6389\u3002\u70ba\u4ec0\u9ebc\uff1f\u56e0\u70ba\u6bcf\u500b\u4eba\u7684\u9ad6\u95dc\u7bc0\u5f62\u72c0\u3001\u67d4\u8edf\u5ea6\u3001\u9aa8\u67b6\u5bec\u5ea6\u90fd\u4e0d\u540c\uff0c\u786c\u662f\u8ffd\u6c42\u9019\u500b\u7d71\u4e00\u7684\u89d2\u5ea6\uff0c\u5c31\u50cf\u7a7f\u4e0a\u4e0d\u5408\u8173\u7684\u978b\u5b50\u4e00\u6a23\u4e0d\u9069\u3002\u771f\u6b63\u91cd\u8981\u7684\u662f\u9aa8\u76c6\u7684\u6b63\u4f4d\u548c\u5916\u81c0\u4f38\u5c55\u7684\u611f\u53d7\u3002\u7576\u4f60\u8abf\u6574\u524d\u8173\u89d2\u5ea6\u4ee5\u7b26\u5408\u81ea\u5df1\u7684\u9ad6\u95dc\u7bc0\u7d50\u69cb\u3001\u4e26\u5728\u81c0\u90e8\u4e0b\u588a\u4e0a\u4e00\u689d\u745c\u73c8\u6bef\/\u745c\u73c8\u78da\u6642\uff0c\u819d\u84cb\u7684\u58d3\u529b\u6d88\u5931\u4e86\uff0c\u9aa8\u76c6\u4e5f\u80fd\u5b89\u7a69\u5730\u4fdd\u6301\u4e2d\u7acb\uff0c\u9019\u6642\u4f38\u5c55\u624d\u771f\u6b63\u5230\u4f4d\uff0c\u56e0\u70ba\u4f60\u4e0d\u518d\u7528\u95dc\u7bc0\u7684\u4ee3\u511f\u4f86\u8ffd\u6c42\u5f62\u72c0\u3002 \u5be6\u8e10\u5efa\u8b70\uff1a \u653e\u68c4\u300c\u5c0f\u817f\u5e73\u884c\u300d\u9019\u500b\u57f7\u5ff5\u2014\u2014\u6539\u70ba\u89c0\u5bdf\u9aa8\u76c6\u662f\u5426\u5c0d\u7a31\u3001\u662f\u5426\u5e73\u8cbc\u5730\u9762 \u5728\u81c0\u90e8\u4e0b\u65b9\u588a\u745c\u73c8\u6bef\u5b50\u6216\u745c\u73c8\u78da\uff0c\u8b93\u9aa8\u76c6\u6709\u88ab\u652f\u6490\u7684\u611f\u89ba \u524d\u8173\u89d2\u5ea6\u56e0\u4eba\u800c\u7570\uff1b\u611f\u53d7\u5916\u81c0\u7684\u6eab\u548c\u4f38\u5c55\u611f\uff0c\u6bd4\u8ffd\u6c42\u5f62\u72c0\u66f4\u95dc\u9375 \u773c\u93e1\u86c7\u5f0f (Cobra Pose) 4. \u773c\u93e1\u86c7\u5f0f\/\u4e0a\u72ac\u5f0f\uff1a\u555f\u52d5\u4e0a\u80cc\uff0c\u91cb\u653e\u8170\u690e \u300c\u7528\u624b\u7528\u529b\u628a\u8eab\u9ad4\u63a8\u8d77\u4f86\u8d8a\u9ad8\u8d8a\u597d\uff01\u300d\u9019\u662f\u8a31\u591a\u521d\u5b78\u8005\u5728 \u773c\u93e1\u86c7\u5f0f\/\u4e0a\u72ac\u5f0f (Bhujangasana\/Urdhva Mukha Svanasana)\u7d93\u5e38\u641e\u932f\u7684\u91cd\u9ede\u3002\u7d50\u679c\u5c31\u662f\u5c0e\u81f4\u8170\u690e\u88ab\u64e0\u58d3\u3001\u80a9\u8180\u8073\u8d77\u3001\u9838\u90e8\u8d85\u7dca\u7e43\u3002\u7136\u800c\u7576\u4f60\u6539\u70ba \u555f\u52d5\u4e0a\u80cc\u7684\u529b\u91cf\u3001\u8b93\u80a9\u8180\u9060\u96e2\u8033\u6735\u3001\u8b93\u6838\u5fc3\u8f14\u52a9\u4fdd\u8b77\u8170\u690e [&hellip;]<\/p>\n","protected":false},"author":2100,"featured_media":24837,"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":[260,115],"tags":[132],"class_list":["post-24838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-beginner","category-academy","tag-beginner"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24838","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\/2100"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=24838"}],"version-history":[{"count":2,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24838\/revisions"}],"predecessor-version":[{"id":24845,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24838\/revisions\/24845"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/24837"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=24838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=24838"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=24838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}