{"id":24856,"date":"2026-05-29T12:00:00","date_gmt":"2026-05-29T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24856"},"modified":"2026-04-25T20:24:10","modified_gmt":"2026-04-25T12:24:10","slug":"second-trimester-prenatal-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/05\/29\/second-trimester-prenatal-yoga\/","title":{"rendered":"\u61f7\u5b55\u4e2d\u671f\u53ef\u4ee5\u505a\u4ec0\u9ebc\u904b\u52d5\uff1f6 \u500b\u5b89\u5168\u5b55\u5a66\u745c\u73c8\u52d5\u4f5c\uff0c\u4e00\u8def\u652f\u6301\u59b3\u5230\u751f\u7522"},"content":{"rendered":"

\u61f7\u5b55\u5230\u4e86\u7b2c\u4e8c\u5b55\u671f\uff0c\u5f88\u591a\u5abd\u5abd\u6703\u6709\u4e00\u7a2e\u300c\u7d42\u65bc\u53ef\u4ee5\u5598\u53e3\u6c23\u300d\u7684\u611f\u89ba\u2014\u2014\u5b55\u5410\u6f38\u6f38\u6e1b\u5c11\u3001\u809a\u5b50\u9084\u6c92\u5927\u5230\u8b93\u6bcf\u500b\u52d5\u4f5c\u90fd\u8b8a\u5f97\u7b28\u91cd\uff0c\u8eab\u9ad4\u4f3c\u4e4e\u591a\u4e86\u4e00\u4e9b\u7a7a\u9593\u3002\u9019\u6bb5\u6642\u9593\uff0c\u5176\u5be6\u662f\u6574\u500b\u5b55\u671f\u88e1\u6700\u9069\u5408\u7dad\u6301\u3001\u751a\u81f3\u958b\u59cb\u5efa\u7acb\u745c\u73c8\u7df4\u7fd2\u7684\u9ec3\u91d1\u6642\u6a5f\u3002\u4f46\u5f88\u591a\u5b55\u5abd\u54aa\u9019\u6642\u5019\u6703\u641e\u932f\u4e00\u4ef6\u4e8b\uff1a\u4ee5\u70ba\u300c\u5b89\u5168\u300d\u5c31\u7b49\u65bc\u300c\u5b8c\u5168\u4e0d\u52d5\u300d\u3002\u6070\u6070\u76f8\u53cd\uff0c\u6eab\u548c\u800c\u6709\u610f\u8b58\u7684\u7df4\u7fd2<\/strong>\uff0c\u5f80\u5f80\u662f\u9019\u500b\u968e\u6bb5\u8eab\u9ad4\u6700\u9700\u8981\u7684\u3002<\/p>\n

\u5b55\u4e2d\u671f\/\u7b2c\u4e8c\u5b55\u671f\u7684\u8eab\u9ad4\u6b63\u5728\u767c\u751f\u4ec0\u9ebc\uff1f<\/h2>\n

\u9032\u5165\u5b55\u4e2d\u671f\uff08\u7b2c\u4e8c\u5b55\u671f\uff0c\u5b55\u671f\u7b2c 13 \u5230 28 \u9031\uff09\uff0c\u5b50\u5bae\u6301\u7e8c\u64f4\u5927\uff0c\u8eab\u9ad4\u91cd\u5fc3\u958b\u59cb\u524d\u79fb\uff0c\u9aa8\u76c6\u5e95\u808c\u548c\u8170\u690e\u7684\u58d3\u529b\u4e5f\u8ddf\u8457\u589e\u52a0\u3002\u4f60\u53ef\u80fd\u6703\u958b\u59cb\u611f\u89ba\u4e0b\u80cc\u8d8a\u4f86\u8d8a\u7dca\u3001\u9aa8\u76c6\u96b1\u96b1\u4e0d\u8212\u670d\uff0c\u751a\u81f3\u8d70\u8def\u7684\u59ff\u52e2\u90fd\u548c\u4ee5\u524d\u4e0d\u592a\u4e00\u6a23\u3002<\/p>\n

\u9019\u500b\u6642\u671f\uff0c\u8eab\u9ad4\u6703\u6301\u7e8c\u5206\u6ccc\u4e00\u7a2e\u53eb\u505a \u9b06\u5f1b\u7d20 (Relaxin)<\/strong> \u7684\u8377\u723e\u8499\uff0c\u5e6b\u52a9\u95dc\u7bc0\u548c\u97cc\u5e36\u9b06\u958b\uff0c\u70ba\u672a\u4f86\u7684\u751f\u7522\u505a\u6e96\u5099\u3002\u9019\u4ee3\u8868\u4f60\u7684\u95dc\u7bc0\u7a69\u5b9a\u6027\u6703\u6bd4\u5b55\u524d\u4f4e\uff0c\u5982\u679c\u904e\u5ea6\u62c9\u4f38\uff0c\u5f88\u5bb9\u6613\u5728\u6c92\u6709\u611f\u89ba\u5230\u300c\u75db\u300d\u7684\u60c5\u6cc1\u4e0b\u5c31\u50b7\u5230\u81ea\u5df1\u3002\u6240\u4ee5\u9019\u500b\u968e\u6bb5\u7684\u745c\u73c8\uff0c\u91cd\u9ede\u4e0d\u5728\u300c\u4f38\u5c55\u5f97\u66f4\u591a\u300d\uff0c\u800c\u5728\u300c\u5efa\u7acb\u529b\u91cf\u652f\u6301\u300d\u3002<\/p>\n

\u547c\u5438\u7a7a\u9593\u4e5f\u662f\u5b55\u4e2d\u671f\u5f88\u91cd\u8981\u7684\u751f\u7406\u8b8a\u5316\u3002\u96a8\u8457\u5b50\u5bae\u5f80\u4e0a\u9802\u5230\u6a6b\u8188\u819c\uff0c\u6df1\u547c\u5438\u958b\u59cb\u9700\u8981\u6bd4\u4ee5\u524d\u66f4\u6709\u610f\u8b58\u5730\u7df4\u7fd2\u3002\u5f88\u591a\u5b55\u5abd\u54aa\u9019\u500b\u6642\u5019\u624d\u767c\u73fe\u81ea\u5df1\u7fd2\u6163\u6027\u5730\u6dfa\u547c\u5438\uff0c\u80f8\u53e3\u7e3d\u662f\u6709\u9ede\u7dca\u7e43\u2014\u2014\u9019\u6b63\u662f\u745c\u73c8\u88e1\u7684\u547c\u5438\u7df4\u7fd2 (Pranayama) \u80fd\u6d3e\u4e0a\u7528\u5834\u7684\u5730\u65b9\u3002<\/p>\n

\"a\n
Photo credit by Unsplash \/ Max B\u00f6hme<\/figcaption>\n<\/figure>\n

\u7b2c\u4e8c\u5b55\u671f\u745c\u73c8\u7684\u91cd\u8981\u539f\u5247<\/h2>\n

\u5728\u9032\u5165\u4efb\u4f55\u5b55\u5a66\u745c\u73c8\u52d5\u4f5c\u4e4b\u524d\uff0c\u6709\u5e7e\u500b\u539f\u5247\u662f\u9019\u500b\u968e\u6bb5\u7684\u745c\u73c8\u7df4\u7fd2\u4e0d\u80fd\u5ffd\u7565\u7684\u5e95\u7dda\u3002\u7279\u5225\u662f\u5c0d\u5df2\u7d93\u6709\u4e00\u4e9b\u745c\u73c8\u57fa\u790e\u7684\u5abd\u5abd\u4f86\u8aaa\uff0c\u9019\u4e9b\u539f\u5247\u53cd\u800c\u66f4\u5bb9\u6613\u88ab\u5ffd\u8996\uff0c\u56e0\u70ba\u4f60\u8eab\u9ad4\u9084\u8a18\u5f97\u4ee5\u524d\u7684\u6975\u9650\uff0c\u4f46\u73fe\u5728\u7684\u8eab\u9ad4\u5df2\u7d93\u4e0d\u540c\u4e86\u3002<\/p>\n

1. \u907f\u514d\u4ef0\u81e5\u59ff\u52e2\u8d85\u904e\u5e7e\u5206\u9418<\/strong><\/h3>\n

\u5e73\u8eba\u6642\uff0c\u5b50\u5bae\u7684\u91cd\u91cf\u6703\u58d3\u8feb\u5230\u4e0b\u8154\u975c\u8108 (Inferior Vena Cava)\uff0c\u5f71\u97ff\u8840\u6db2\u56de\u6d41\uff0c\u53ef\u80fd\u8b93\u4f60\u611f\u89ba\u982d\u6688\u3001\u5641\u5fc3\u3002\u8eba\u59ff\u53ef\u4ee5\u6539\u7528\u5de6\u5074\u81e5\u66ff\u4ee3\uff0c\u6216\u7528\u745c\u73c8\u78da\u3001\u62b1\u6795\u7a0d\u5fae\u588a\u9ad8\u4e0a\u534a\u8eab\u3002<\/p>

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

2. \u6df1\u5ea6\u626d\u8f49\u9700\u8981\u8abf\u6574<\/strong><\/h3>\n

\u5c01\u9589\u5f0f\u626d\u8f49\u8981\u907f\u514d\uff0c\u4f46\u958b\u653e\u5f0f\u626d\u8f49\u4ecd\u7136\u53ef\u4ee5\u505a\uff0c\u91cd\u9ede\u662f\u8b93\u809a\u5b50\u6709\u8db3\u5920\u7684\u7a7a\u9593\uff0c\u5f9e\u80f8\u690e\u5e36\u52d5\u65cb\u8f49\u800c\u4e0d\u662f\u8170\u690e\u3002<\/p>\n

3. \u9aa8\u76c6\u5e95\u808c\u7684\u610f\u8b58\u6bd4\u4ec0\u9ebc\u90fd\u91cd\u8981<\/strong><\/h3>\n

\u9019\u500b\u968e\u6bb5\uff0c\u4f60\u6bd4\u4efb\u4f55\u6642\u5019\u90fd\u66f4\u9700\u8981\u300c\u611f\u89ba\u5230\u300d\u9aa8\u76c6\u5e95\u808c\u5728\u54ea\u88e1\u3001\u5b83\u7684\u72c0\u614b\u662f\u4ec0\u9ebc\u3002\u7528\u529b\u904e\u5ea6\u548c\u5b8c\u5168\u9b06\u5f1b\u90fd\u4e0d\u662f\u76ee\u6a19\uff0c\u5b78\u6703\u5728\u52d5\u4f5c\u4e2d\u555f\u52d5\u3001\u653e\u9b06\u5b83\uff0c\u624d\u662f\u6700\u91cd\u8981\u7684\u3002<\/p>\n

\u5b55\u4e2d\u671f\/\u7b2c\u4e8c\u5b55\u671f\u9069\u5408\u7df4\u7fd2\u7684\u5b55\u5a66\u745c\u73c8\u52d5\u4f5c<\/h2>\n

\u9019\u88e1\u4ecb\u7d39\u5e7e\u500b\u7279\u5225\u9069\u5408\u61f7\u5b55\u4e2d\u671f\uff08\u7b2c\u4e8c\u5b55\u671f\uff09\u7684\u5b55\u5a66\u52d5\u4f5c\uff0c\u6bcf\u4e00\u500b\u90fd\u6709\u5b83\u91dd\u5c0d\u7684\u8eab\u9ad4\u9700\u6c42\uff0c\u4e00\u8d77\u770b\u4e0b\u53bb\u5427\u3002<\/p>\n

\n
\"\"<\/figcaption>\n<\/figure>\n

1. \u8c93\u725b\u5f0f (Marjaryasana-Bitilasana)<\/strong><\/h3>\n

\u5e7e\u4e4e\u6bcf\u500b\u5b55\u671f\u7684\u5b55\u5a66\u745c\u73c8\u8ab2\u90fd\u6703\u51fa\u73fe\u8c93\u725b\u5f0f\uff0c\u56e0\u70ba\u9019\u500b\u52d5\u4f5c\u80fd\u8b93\u810a\u690e\u6709\u6a5f\u6703\u5728\u91cd\u529b\u6700\u5c0f\u7684\u4f4d\u7f6e\u4e0b\u505a\u6eab\u548c\u7684\u6d3b\u52d5\uff0c\u540c\u6642\u8b93\u4f60\u7df4\u7fd2\u914d\u5408\u547c\u5438\u79fb\u52d5\u8eab\u9ad4\u2014\u2014\u5438\u6c23\u810a\u690e\u5ef6\u4f38\u3001\u5410\u6c23\u810a\u690e\u6372\u66f2\uff0c\u7bc0\u594f\u81ea\u5df1\u6c7a\u5b9a\uff0c\u4e0d\u9700\u8981\u5f88\u5feb\u3002\u4e0b\u80cc\u7dca\u7e43\u7684\u5abd\u5abd\u505a\u5b8c\u901a\u5e38\u90fd\u6703\u89ba\u5f97\u300c\u597d\u4e00\u9ede\u4e86\u300d\uff0c\u771f\u7684\u6709\u6548\u3002<\/p>

\"\"<\/a><\/div>\n
\"\u82b1\u74b0\u5f0f\n
\u82b1\u74b0\u5f0f (Garland Pose)<\/figcaption>\n<\/figure>\n

2. \u82b1\u74b0\u5f0f (Malasana)<\/strong><\/h3>\n

\u82b1\u74b0\u5f0f\u8e72\u59ff\u5c0d\u7b2c\u4e8c\u5b55\u671f\u7684\u5abd\u5abd\u4f86\u8aaa\u662f\u4e00\u500b\u5f88\u597d\u7684\u9ad6\u95dc\u7bc0\u958b\u5c55\u52d5\u4f5c\uff0c\u540c\u6642\u4e5f\u5728\u70ba\u751f\u7522\u505a\u6eab\u548c\u7684\u6e96\u5099\u3002\u5982\u679c\u8173\u8e1d\u6216\u819d\u84cb\u4e0d\u8212\u670d\uff0c\u53ef\u4ee5\u5728\u8173\u8ddf\u4e0b\u65b9\u588a\u4e00\u500b\u6372\u8d77\u7684\u6bef\u5b50\uff0c\u6216\u662f\u9760\u7246\u4f86\u589e\u52a0\u7a69\u5b9a\u611f\u3002\u9019\u88e1\u6709\u4e00\u9ede\u8981\u6ce8\u610f\uff1a\u8e72\u4e0b\u6642\u4e0d\u8981\u8b93\u819d\u84cb\u5f80\u5167\u593e\uff0c\u8b93\u819d\u84cb\u671d\u8173\u8dbe\u7684\u65b9\u5411\u6253\u958b\u3002<\/p>\n

\"\u6230\u58eb\u4e8c\u5f0f\n
\u6230\u58eb\u4e8c\u5f0f (Warrior 2 Pose)<\/figcaption>\n<\/figure>\n

3. \u6230\u58eb\u4e8c\u5f0f (Virabhadrasana II)<\/strong><\/h3>\n

\u7ad9\u59ff\u52d5\u4f5c\u5728\u7b2c\u4e8c\u5b55\u671f\u5f88\u6709\u50f9\u503c\uff0c\u56e0\u70ba\u5b83\u80fd\u5e6b\u52a9\u5efa\u7acb\u817f\u90e8\u548c\u9aa8\u76c6\u5468\u570d\u7684\u808c\u529b\uff0c\u800c\u9019\u4e9b\u652f\u6490\u529b\u91cf\u5728\u63a5\u4e0b\u4f86\u7684\u5b55\u671f\u88e1\u6703\u8d8a\u4f86\u8d8a\u91cd\u8981\u3002\u505a\u6230\u58eb\u4e8c\u6642\uff0c\u6ce8\u610f\u4e0d\u8981\u8b93\u9aa8\u76c6\u904e\u5ea6\u524d\u50be\uff08\u9019\u662f\u9019\u500b\u968e\u6bb5\u5f88\u5bb9\u6613\u767c\u751f\u7684\u4ee3\u511f\uff09\uff0c\u8a66\u8457\u8b93\u5c3e\u9aa8\u5fae\u5fae\u5f80\u4e0b\u6536\uff0c\u8179\u90e8\u5074\u908a\u4fdd\u6301\u4e00\u9ede\u9ede\u5ef6\u4f38\u611f\u3002\u5982\u679c\u6709\u6065\u9aa8\u75bc\u75db\u7684\u5b55\u5abd\u54aa\uff0c\u53ef\u4ee5\u6e1b\u5c11\u96d9\u817f\u9593\u7684\u8ddd\u96e2\u3002<\/p>\n

4. \u5074\u81e5\u817f\u90e8\u4f38\u5c55 (Side-lying Leg Stretch)<\/strong><\/h3>\n

\u96a8\u8457\u809a\u5b50\u8d8a\u4f86\u8d8a\u5927\uff0c\u5f88\u591a\u7ad9\u59ff\u6216\u5750\u59ff\u52d5\u4f5c\u7684\u8b8a\u5316\u7a7a\u9593\u958b\u59cb\u8b8a\u5c0f\uff0c\u9019\u6642\u5019\u5074\u81e5\u7cfb\u5217\u5c31\u8b8a\u5f97\u5f88\u5be6\u7528\u3002\u5074\u8eba\u7528\u624b\u652f\u6490\u982d\u90e8\uff0c\u4e0b\u65b9\u817f\u53ef\u4ee5\u5fae\u5f4e\uff0c\u4e0a\u65b9\u817f\u505a\u62ac\u9ad8\u3001\u524d\u5f8c\u79fb\u52d5\u3001\u756b\u5713\u7b49\u52d5\u4f5c\uff0c\u80fd\u6709\u6548\u6d3b\u52d5\u9ad6\u95dc\u7bc0\u4e26\u5f37\u5316\u9aa8\u76c6\u5468\u570d\u7684\u7a69\u5b9a\u808c\u7fa4\uff0c\u4e5f\u4e0d\u6703\u7d66\u809a\u5b50\u5e36\u4f86\u58d3\u529b\u3002<\/p>\n

5. \u9ce5\u72d7\u5f0f<\/strong><\/h3>\n

\"\"<\/p>\n

\u5728\u57fa\u790e\u8c93\u725b\u5f0f\u7684\u57fa\u790e\u4e0a\uff0c\u53ef\u4ee5\u5617\u8a66\u8dea\u59ff\u6642\u4e00\u96bb\u624b\u81c2\u5411\u524d\u5ef6\u4f38\uff0c\u6216\u662f\u4ea4\u66ff\u62ac\u8d77\u5c0d\u5074\u7684\u624b\u81c2\u548c\u817f\u90e8\u2014\u2014\u4f46\u5e45\u5ea6\u8981\u5c0f\uff0c\u91cd\u9ede\u662f\u5728\u7a69\u5b9a\u3001\u9023\u7d50\uff0c\u800c\u4e0d\u662f\u62c9\u4f38\u3002\u9019\u500b\u8b8a\u5316\u80fd\u66f4\u6df1\u5165\u5730\u9023\u7d50\u6838\u5fc3\u7a69\u5b9a\u808c\u7fa4\u548c\u9aa8\u76c6\u5e95\u808c\u3002<\/p>\n

6. \u6eab\u548c\u7684\u524d\u5f4e\u5f0f (Supported Forward Fold)<\/strong><\/h3>\n

\u5750\u59ff\u524d\u5f4e\u6216\u7ad9\u59ff\u524d\u5f4e\u90fd\u53ef\u4ee5\uff0c\u4f46\u4e00\u5b9a\u8981\u6709\u5145\u8db3\u7684\u652f\u6490\u2014\u2014\u9760\u8457\u745c\u73c8\u78da\u3001\u5750\u5728\u6905\u5b50\u4e0a\u3001\u751a\u81f3\u53ea\u662f\u624b\u6276\u8457\u5927\u817f\u3002\u9019\u88e1\u7684\u76ee\u7684\u4e0d\u662f\u300c\u62c9\u958b\u817f\u5f8c\u5074\u300d\uff0c\u800c\u662f\u8b93\u810a\u690e\u6709\u6a5f\u6703\u8f15\u8f15\u5730\u653e\u9b06\uff0c\u540c\u6642\u7df4\u7fd2\u5728\u524d\u5f4e\u6642\u4fdd\u6301\u8179\u90e8\u7a7a\u9593\u3002<\/p>\n

\u4ec0\u9ebc\u6642\u5019\u61c9\u8a72\u505c\u4e0b\u4f86\uff1f<\/h2>\n

\u7b2c\u4e8c\u5b55\u671f\u7684\u8eab\u9ad4\u6709\u6642\u5019\u300c\u611f\u89ba\u9084\u597d\u300d\uff0c\u8b93\u4eba\u5f88\u5bb9\u6613\u505a\u904e\u982d\u3002\u56e0\u6b64\u7576\u4f60\u5728\u505a\u5b55\u5a66\u745c\u73c8\u6642\uff0c\u5982\u679c\u51fa\u73fe\u4ee5\u4e0b\u5e7e\u500b\u8a0a\u865f\u51fa\u73fe\u6642\uff0c\u8acb\u6beb\u4e0d\u7336\u8c6b\u5730\u505c\u4e0b\u7df4\u7fd2\u4e26\u6301\u7e8c\u89c0\u5bdf\uff0c\u6216\u662f\u5230\u76f8\u95dc\u91ab\u7642\u9662\u6240\u505a\u9032\u4e00\u6b65\u6aa2\u67e5\uff1a<\/p>\n

    \n
  • \u4efb\u4f55\u5f62\u5f0f\u7684\u8179\u75db\u6216\u5b50\u5bae\u6536\u7e2e\u611f<\/li>\n
  • \u9670\u9053\u51fa\u8840\u6216\u7570\u5e38\u5206\u6ccc\u7269<\/li>\n
  • \u56b4\u91cd\u982d\u75db\u6216\u8996\u7dda\u6a21\u7cca<\/li>\n
  • \u7a81\u7136\u611f\u89ba\u547c\u5438\u56f0\u96e3<\/li>\n
  • \u9aa8\u76c6\u6216\u6065\u9aa8\u8655\u6709\u5f37\u70c8\u75bc\u75db<\/li>\n<\/ul>\n

    \u9019\u4e0d\u662f\u8981\u5687\u4f60\uff0c\u800c\u662f\u63d0\u9192\u4f60\uff1a\u5728\u9019\u500b\u968e\u6bb5\uff0c\u4f60\u7684\u76f4\u89ba\u548c\u8eab\u9ad4\u7684\u8a0a\u865f\u6bd4\u4efb\u4f55\u7db2\u8def\u6587\u7ae0\u90fd\u66f4\u91cd\u8981\u3002\u745c\u73c8\u7684\u76ee\u7684\u662f\u8b93\u4f60\u66f4\u8cbc\u8fd1\u81ea\u5df1\u7684\u8eab\u9ad4\uff0c\u800c\u4e0d\u662f\u8b93\u4f60\u611f\u89ba\u4e0d\u9069\u3002<\/p>\n

    \u6bcf\u4e00\u6b21\u8e29\u4e0a\u745c\u73c8\u588a\uff0c\u4f60\u90fd\u5728\u70ba\u81ea\u5df1\u548c\u809a\u5b50\u88e1\u7684\u5bf6\u5bf6\u5275\u9020\u4e00\u500b\u5b89\u975c\u3001\u6709\u610f\u8b58\u7684\u7a7a\u9593\u3002\u4e0d\u9700\u8981\u505a\u5f88\u591a\uff0c\u4e0d\u9700\u8981\u505a\u5f97\u5b8c\u7f8e\u2014\u2014\u9019\u500b\u968e\u6bb5\u7684\u7df4\u7fd2\uff0c\u5149\u662f\u300c\u6709\u505a\u300d\uff0c\u90e8\u8ad6\u6642\u9593\u9577\u77ed\u5c31\u5df2\u7d93\u5f88\u6709\u610f\u7fa9\u4e86\u3002\u4eca\u5929\u53ef\u4ee5\u5f9e\u4e94\u5206\u9418\u7684\u8c93\u725b\u5f0f\u52a0\u547c\u5438\u958b\u59cb\uff01<\/p>

    <\/p>","protected":false},"excerpt":{"rendered":"

    \u61f7\u5b55\u5230\u4e86\u7b2c\u4e8c\u5b55\u671f\uff0c\u5f88\u591a\u5abd\u5abd\u6703\u6709\u4e00\u7a2e\u300c\u7d42\u65bc\u53ef\u4ee5\u5598\u53e3\u6c23\u300d\u7684\u611f\u89ba\u2014\u2014\u5b55\u5410\u6f38\u6f38\u6e1b\u5c11\u3001\u809a\u5b50\u9084\u6c92\u5927\u5230\u8b93\u6bcf\u500b\u52d5\u4f5c\u90fd\u8b8a\u5f97\u7b28\u91cd\uff0c\u8eab\u9ad4\u4f3c\u4e4e\u591a\u4e86\u4e00\u4e9b\u7a7a\u9593\u3002\u9019\u6bb5\u6642\u9593\uff0c\u5176\u5be6\u662f\u6574\u500b\u5b55\u671f\u88e1\u6700\u9069\u5408\u7dad\u6301\u3001\u751a\u81f3\u958b\u59cb\u5efa\u7acb\u745c\u73c8\u7df4\u7fd2\u7684\u9ec3\u91d1\u6642\u6a5f\u3002\u4f46\u5f88\u591a\u5b55\u5abd\u54aa\u9019\u6642\u5019\u6703\u641e\u932f\u4e00\u4ef6\u4e8b\uff1a\u4ee5\u70ba\u300c\u5b89\u5168\u300d\u5c31\u7b49\u65bc\u300c\u5b8c\u5168\u4e0d\u52d5\u300d\u3002\u6070\u6070\u76f8\u53cd\uff0c\u6eab\u548c\u800c\u6709\u610f\u8b58\u7684\u7df4\u7fd2\uff0c\u5f80\u5f80\u662f\u9019\u500b\u968e\u6bb5\u8eab\u9ad4\u6700\u9700\u8981\u7684\u3002 \u5b55\u4e2d\u671f\/\u7b2c\u4e8c\u5b55\u671f\u7684\u8eab\u9ad4\u6b63\u5728\u767c\u751f\u4ec0\u9ebc\uff1f \u9032\u5165\u5b55\u4e2d\u671f\uff08\u7b2c\u4e8c\u5b55\u671f\uff0c\u5b55\u671f\u7b2c 13 \u5230 28 \u9031\uff09\uff0c\u5b50\u5bae\u6301\u7e8c\u64f4\u5927\uff0c\u8eab\u9ad4\u91cd\u5fc3\u958b\u59cb\u524d\u79fb\uff0c\u9aa8\u76c6\u5e95\u808c\u548c\u8170\u690e\u7684\u58d3\u529b\u4e5f\u8ddf\u8457\u589e\u52a0\u3002\u4f60\u53ef\u80fd\u6703\u958b\u59cb\u611f\u89ba\u4e0b\u80cc\u8d8a\u4f86\u8d8a\u7dca\u3001\u9aa8\u76c6\u96b1\u96b1\u4e0d\u8212\u670d\uff0c\u751a\u81f3\u8d70\u8def\u7684\u59ff\u52e2\u90fd\u548c\u4ee5\u524d\u4e0d\u592a\u4e00\u6a23\u3002 \u9019\u500b\u6642\u671f\uff0c\u8eab\u9ad4\u6703\u6301\u7e8c\u5206\u6ccc\u4e00\u7a2e\u53eb\u505a \u9b06\u5f1b\u7d20 (Relaxin) \u7684\u8377\u723e\u8499\uff0c\u5e6b\u52a9\u95dc\u7bc0\u548c\u97cc\u5e36\u9b06\u958b\uff0c\u70ba\u672a\u4f86\u7684\u751f\u7522\u505a\u6e96\u5099\u3002\u9019\u4ee3\u8868\u4f60\u7684\u95dc\u7bc0\u7a69\u5b9a\u6027\u6703\u6bd4\u5b55\u524d\u4f4e\uff0c\u5982\u679c\u904e\u5ea6\u62c9\u4f38\uff0c\u5f88\u5bb9\u6613\u5728\u6c92\u6709\u611f\u89ba\u5230\u300c\u75db\u300d\u7684\u60c5\u6cc1\u4e0b\u5c31\u50b7\u5230\u81ea\u5df1\u3002\u6240\u4ee5\u9019\u500b\u968e\u6bb5\u7684\u745c\u73c8\uff0c\u91cd\u9ede\u4e0d\u5728\u300c\u4f38\u5c55\u5f97\u66f4\u591a\u300d\uff0c\u800c\u5728\u300c\u5efa\u7acb\u529b\u91cf\u652f\u6301\u300d\u3002 \u547c\u5438\u7a7a\u9593\u4e5f\u662f\u5b55\u4e2d\u671f\u5f88\u91cd\u8981\u7684\u751f\u7406\u8b8a\u5316\u3002\u96a8\u8457\u5b50\u5bae\u5f80\u4e0a\u9802\u5230\u6a6b\u8188\u819c\uff0c\u6df1\u547c\u5438\u958b\u59cb\u9700\u8981\u6bd4\u4ee5\u524d\u66f4\u6709\u610f\u8b58\u5730\u7df4\u7fd2\u3002\u5f88\u591a\u5b55\u5abd\u54aa\u9019\u500b\u6642\u5019\u624d\u767c\u73fe\u81ea\u5df1\u7fd2\u6163\u6027\u5730\u6dfa\u547c\u5438\uff0c\u80f8\u53e3\u7e3d\u662f\u6709\u9ede\u7dca\u7e43\u2014\u2014\u9019\u6b63\u662f\u745c\u73c8\u88e1\u7684\u547c\u5438\u7df4\u7fd2 (Pranayama) \u80fd\u6d3e\u4e0a\u7528\u5834\u7684\u5730\u65b9\u3002 Photo credit by Unsplash \/ Max B\u00f6hme \u7b2c\u4e8c\u5b55\u671f\u745c\u73c8\u7684\u91cd\u8981\u539f\u5247 \u5728\u9032\u5165\u4efb\u4f55\u5b55\u5a66\u745c\u73c8\u52d5\u4f5c\u4e4b\u524d\uff0c\u6709\u5e7e\u500b\u539f\u5247\u662f\u9019\u500b\u968e\u6bb5\u7684\u745c\u73c8\u7df4\u7fd2\u4e0d\u80fd\u5ffd\u7565\u7684\u5e95\u7dda\u3002\u7279\u5225\u662f\u5c0d\u5df2\u7d93\u6709\u4e00\u4e9b\u745c\u73c8\u57fa\u790e\u7684\u5abd\u5abd\u4f86\u8aaa\uff0c\u9019\u4e9b\u539f\u5247\u53cd\u800c\u66f4\u5bb9\u6613\u88ab\u5ffd\u8996\uff0c\u56e0\u70ba\u4f60\u8eab\u9ad4\u9084\u8a18\u5f97\u4ee5\u524d\u7684\u6975\u9650\uff0c\u4f46\u73fe\u5728\u7684\u8eab\u9ad4\u5df2\u7d93\u4e0d\u540c\u4e86\u3002 1. \u907f\u514d\u4ef0\u81e5\u59ff\u52e2\u8d85\u904e\u5e7e\u5206\u9418 \u5e73\u8eba\u6642\uff0c\u5b50\u5bae\u7684\u91cd\u91cf\u6703\u58d3\u8feb\u5230\u4e0b\u8154\u975c\u8108 (Inferior Vena Cava)\uff0c\u5f71\u97ff\u8840\u6db2\u56de\u6d41\uff0c\u53ef\u80fd\u8b93\u4f60\u611f\u89ba\u982d\u6688\u3001\u5641\u5fc3\u3002\u8eba\u59ff\u53ef\u4ee5\u6539\u7528\u5de6\u5074\u81e5\u66ff\u4ee3\uff0c\u6216\u7528\u745c\u73c8\u78da\u3001\u62b1\u6795\u7a0d\u5fae\u588a\u9ad8\u4e0a\u534a\u8eab\u3002 2. \u6df1\u5ea6\u626d\u8f49\u9700\u8981\u8abf\u6574 \u5c01\u9589\u5f0f\u626d\u8f49\u8981\u907f\u514d\uff0c\u4f46\u958b\u653e\u5f0f\u626d\u8f49\u4ecd\u7136\u53ef\u4ee5\u505a\uff0c\u91cd\u9ede\u662f\u8b93\u809a\u5b50\u6709\u8db3\u5920\u7684\u7a7a\u9593\uff0c\u5f9e\u80f8\u690e\u5e36\u52d5\u65cb\u8f49\u800c\u4e0d\u662f\u8170\u690e\u3002 3. \u9aa8\u76c6\u5e95\u808c\u7684\u610f\u8b58\u6bd4\u4ec0\u9ebc\u90fd\u91cd\u8981 \u9019\u500b\u968e\u6bb5\uff0c\u4f60\u6bd4\u4efb\u4f55\u6642\u5019\u90fd\u66f4\u9700\u8981\u300c\u611f\u89ba\u5230\u300d\u9aa8\u76c6\u5e95\u808c\u5728\u54ea\u88e1\u3001\u5b83\u7684\u72c0\u614b\u662f\u4ec0\u9ebc\u3002\u7528\u529b\u904e\u5ea6\u548c\u5b8c\u5168\u9b06\u5f1b\u90fd\u4e0d\u662f\u76ee\u6a19\uff0c\u5b78\u6703\u5728\u52d5\u4f5c\u4e2d\u555f\u52d5\u3001\u653e\u9b06\u5b83\uff0c\u624d\u662f\u6700\u91cd\u8981\u7684\u3002 \u5b55\u4e2d\u671f\/\u7b2c\u4e8c\u5b55\u671f\u9069\u5408\u7df4\u7fd2\u7684\u5b55\u5a66\u745c\u73c8\u52d5\u4f5c \u9019\u88e1\u4ecb\u7d39\u5e7e\u500b\u7279\u5225\u9069\u5408\u61f7\u5b55\u4e2d\u671f\uff08\u7b2c\u4e8c\u5b55\u671f\uff09\u7684\u5b55\u5a66\u52d5\u4f5c\uff0c\u6bcf\u4e00\u500b\u90fd\u6709\u5b83\u91dd\u5c0d\u7684\u8eab\u9ad4\u9700\u6c42\uff0c\u4e00\u8d77\u770b\u4e0b\u53bb\u5427\u3002 1. \u8c93\u725b\u5f0f (Marjaryasana-Bitilasana) \u5e7e\u4e4e\u6bcf\u500b\u5b55\u671f\u7684\u5b55\u5a66\u745c\u73c8\u8ab2\u90fd\u6703\u51fa\u73fe\u8c93\u725b\u5f0f\uff0c\u56e0\u70ba\u9019\u500b\u52d5\u4f5c\u80fd\u8b93\u810a\u690e\u6709\u6a5f\u6703\u5728\u91cd\u529b\u6700\u5c0f\u7684\u4f4d\u7f6e\u4e0b\u505a\u6eab\u548c\u7684\u6d3b\u52d5\uff0c\u540c\u6642\u8b93\u4f60\u7df4\u7fd2\u914d\u5408\u547c\u5438\u79fb\u52d5\u8eab\u9ad4\u2014\u2014\u5438\u6c23\u810a\u690e\u5ef6\u4f38\u3001\u5410\u6c23\u810a\u690e\u6372\u66f2\uff0c\u7bc0\u594f\u81ea\u5df1\u6c7a\u5b9a\uff0c\u4e0d\u9700\u8981\u5f88\u5feb\u3002\u4e0b\u80cc\u7dca\u7e43\u7684\u5abd\u5abd\u505a\u5b8c\u901a\u5e38\u90fd\u6703\u89ba\u5f97\u300c\u597d\u4e00\u9ede\u4e86\u300d\uff0c\u771f\u7684\u6709\u6548\u3002 \u82b1\u74b0\u5f0f (Garland Pose) 2. \u82b1\u74b0\u5f0f (Malasana) \u82b1\u74b0\u5f0f\u8e72\u59ff\u5c0d\u7b2c\u4e8c\u5b55\u671f\u7684\u5abd\u5abd\u4f86\u8aaa\u662f\u4e00\u500b\u5f88\u597d\u7684\u9ad6\u95dc\u7bc0\u958b\u5c55\u52d5\u4f5c\uff0c\u540c\u6642\u4e5f\u5728\u70ba\u751f\u7522\u505a\u6eab\u548c\u7684\u6e96\u5099\u3002\u5982\u679c\u8173\u8e1d\u6216\u819d\u84cb\u4e0d\u8212\u670d\uff0c\u53ef\u4ee5\u5728\u8173\u8ddf\u4e0b\u65b9\u588a\u4e00\u500b\u6372\u8d77\u7684\u6bef\u5b50\uff0c\u6216\u662f\u9760\u7246\u4f86\u589e\u52a0\u7a69\u5b9a\u611f\u3002\u9019\u88e1\u6709\u4e00\u9ede\u8981\u6ce8\u610f\uff1a\u8e72\u4e0b\u6642\u4e0d\u8981\u8b93\u819d\u84cb\u5f80\u5167\u593e\uff0c\u8b93\u819d\u84cb\u671d\u8173\u8dbe\u7684\u65b9\u5411\u6253\u958b\u3002 \u6230\u58eb\u4e8c\u5f0f (Warrior 2 Pose) 3. \u6230\u58eb\u4e8c\u5f0f (Virabhadrasana […]<\/p>\n","protected":false},"author":2100,"featured_media":24855,"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":[261,115],"tags":[601,141,596],"class_list":["post-24856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-yoga","category-academy","tag-prenatal-yoga","tag-yoga","tag-596"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24856","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=24856"}],"version-history":[{"count":2,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24856\/revisions"}],"predecessor-version":[{"id":24862,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24856\/revisions\/24862"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/24855"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=24856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=24856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=24856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}