{"id":24898,"date":"2026-06-26T12:00:00","date_gmt":"2026-06-26T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24898"},"modified":"2026-05-10T22:51:22","modified_gmt":"2026-05-10T14:51:22","slug":"hip-opening-yoga-poses","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/06\/26\/hip-opening-yoga-poses\/","title":{"rendered":"\u70ba\u4ec0\u9ebc\u4f60\u9700\u8981\u958b\u9ad6\u7df4\u7fd2\uff1f4 \u500b\u6bcf\u5929\u5fc5\u505a\u7684\u958b\u9ad6\u745c\u73c8\uff0c\u8b93\u4f60\u8eab\u5fc3\u90fd\u66a2\u5feb"},"content":{"rendered":"<p>\u4f60\u4e5f\u662f\u4e45\u5750\u4e00\u65cf\u55ce\uff1f\u9ad6\u95dc\u7bc0\u7684\u50f5\u786c\u53ef\u80fd\u6bd4\u4f60\u60f3\u50cf\u7684\u66f4\u56b4\u91cd\u3002\u5728\u73fe\u4ee3\u4eba\u4e45\u5750\u7684\u751f\u6d3b\u578b\u614b\u4e0b\uff0c\u9577\u6642\u9593\u5750\u5728\u8fa6\u516c\u684c\u524d\u3001\u901a\u52e4\u6642\u5f4e\u8170\u99dd\u80cc\uff0c\u9019\u4e9b\u7fd2\u6163\u8b93\u6211\u5011\u7684\u9ad6\u90e8\u9010\u6f38\u5931\u53bb\u61c9\u6709\u7684\u9748\u6d3b\u5ea6\u3002\u8a31\u591a\u4eba\u4e26\u672a\u610f\u8b58\u5230\uff0c\u4e0b\u80cc\u75db\u3001\u819d\u84cb\u4e0d\u9069\uff0c\u751a\u81f3\u60c5\u7dd2\u6ce2\u52d5\u7684\u6839\u6e90\uff0c\u53ef\u80fd\u90fd\u4f86\u81ea\u65bc\u9ad6\u95dc\u7bc0\u7684\u9650\u5236\u3002\u800c\u745c\u73c8\u7df4\u7fd2\u4e2d\u7684\u958b\u9ad6\u52d5\u4f5c\uff0c\u6b63\u662f\u5e6b\u52a9\u6211\u5011\u91cd\u65b0\u627e\u56de\u8eab\u9ad4\u5e73\u8861\u8207\u5065\u5eb7\u7684\u95dc\u9375\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u958b\u9ad6\u5c0d\u8eab\u9ad4\u7684\u597d\u8655\u5f71\u97ff<\/h2>\n<p>\u9ad6\u95dc\u7bc0\u662f\u4eba\u9ad4\u6700\u5927\u7684\u95dc\u7bc0\u4e4b\u4e00\uff0c\u9023\u63a5\u8457\u4e0a\u534a\u8eab\u8207\u4e0b\u534a\u8eab\uff0c\u627f\u64d4\u8457\u652f\u6490\u9ad4\u91cd\u3001\u7dad\u6301\u5e73\u8861\u7684\u91cd\u8981\u529f\u80fd\u3002\u7576\u9ad6\u90e8\u9577\u671f\u7dca\u7e43\u6642\uff0c\u6703\u76f4\u63a5\u5f71\u97ff\u5230\u9aa8\u76c6\u7684\u4f4d\u7f6e\uff0c\u9032\u800c\u5c0e\u81f4\u8170\u690e\u627f\u53d7\u904e\u591a\u58d3\u529b\u3002\u8a31\u591a\u4eba\u7684\u4e0b\u80cc\u75db\u554f\u984c\uff0c\u6839\u6e90\u5176\u5be6\u5c31\u5728\u65bc<strong>\u9ad6\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u4e0d\u8db3<\/strong>\u3002<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1628282928936-782950f170d4?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3w4ODk4NjF8MHwxfHNlYXJjaHwyfHxoaXB8ZW58MHwwfHx8MTc3NzY1MDkxMnww&amp;ixlib=rb-4.1.0&amp;q=80&amp;w=1080\" alt=\"woman in white sleeveless dress\" \/><figcaption class=\"wp-element-caption\">Photo credit by Unsplash \/ Sasun Bughdaryan<\/figcaption><\/figure>\n<p>\u900f\u904e\u745c\u73c8\u7684\u958b\u9ad6\u7df4\u7fd2\uff0c\u6211\u5011\u53ef\u4ee5\u653e\u9b06\u9ad6\u90e8\u5468\u570d\u7684\u808c\u8089\u7fa4\uff0c\u5305\u62ec\u9ad6\u5c48\u808c\u3001\u81c0\u5927\u808c\u3001\u68a8\u72c0\u808c\u7b49\u6df1\u5c64\u808c\u8089\u3002\u9019\u4e9b\u808c\u8089\u7684\u653e\u9b06\u4e0d\u50c5\u80fd\u6e1b\u8f15\u8170\u690e\u8ca0\u64d4\uff0c\u9084\u80fd\u6539\u5584\u819d\u84cb\u548c\u8e1d\u95dc\u7bc0\u7684\u58d3\u529b\u5206\u5e03\u3002\u7576\u9ad6\u95dc\u7bc0\u6062\u5fa9\u6b63\u5e38\u6d3b\u52d5\u7bc4\u570d\uff0c\u6574\u500b\u4e0b\u80a2\u7684\u904b\u52d5\u93c8\u5c31\u80fd\u66f4\u6709\u6548\u7387\u5730\u904b\u4f5c\uff0c\u8d70\u8def\u3001\u8dd1\u6b65\u7b49\u65e5\u5e38\u52d5\u4f5c\u4e5f\u6703\u8b8a\u5f97\u66f4\u52a0\u8f15\u9b06\u6d41\u66a2\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u958b\u9ad6\u7df4\u7fd2\u5c0d\u65bc\u6539\u5584\u8840\u6db2\u5faa\u74b0\u6709\u986f\u8457\u6548\u679c\u3002\u9ad6\u90e8\u5340\u57df\u805a\u96c6\u8457\u8a31\u591a\u91cd\u8981\u7684\u8840\u7ba1\u548c\u6dcb\u5df4\u7d50\uff0c\u7576\u9019\u500b\u90e8\u4f4d\u9577\u671f\u7dca\u7e43\u6642\uff0c\u6703\u5f71\u97ff\u4e0b\u80a2\u7684\u8840\u6db2\u56de\u6d41\u3002\u900f\u904e\u6301\u7e8c\u7684\u4f38\u5c55\u8207\u653e\u9b06\uff0c\u53ef\u4ee5\u4fc3\u9032\u5faa\u74b0\u7cfb\u7d71\u7684\u904b\u4f5c\uff0c\u6e1b\u5c11\u96d9\u817f\u75b2\u52de\u548c\u6c34\u816b\u7684\u554f\u984c\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u958b\u9ad6\u5c0d\u60c5\u7dd2\u8207\u80fd\u91cf\u7684\u6df1\u5c64\u5f71\u97ff<\/h2>\n<p>\u5728\u745c\u73c8\u54f2\u5b78\u4e2d\uff0c\u9ad6\u90e8\u88ab\u8a8d\u70ba\u662f\u5132\u5b58\u60c5\u7dd2\u7684\u91cd\u8981\u5340\u57df\u3002\u4f60\u662f\u5426\u66fe\u5728\u7df4\u7fd2\u6df1\u5ea6\u958b\u9ad6\u9ad4\u5f0f\u6642\uff0c\u7a81\u7136\u6e67\u73fe\u5f37\u70c8\u7684\u60c5\u7dd2\u53cd\u61c9\uff1f\u6709\u4eba\u6703\u60f3\u54ed\uff0c\u6709\u4eba\u6703\u611f\u5230\u7169\u8e81\u4e0d\u5b89\u3002\u9019\u4e26\u975e\u5de7\u5408\uff0c\u800c\u662f\u56e0\u70ba\u6211\u5011\u5728\u9762\u5c0d\u58d3\u529b\u6642\uff0c\u8eab\u9ad4\u6703\u672c\u80fd\u5730\u6536\u7e2e\u9ad6\u90e8\u808c\u8089\uff0c\u9577\u671f\u7d2f\u7a4d\u4e0b\u4f86\uff0c\u9019\u4e9b\u672a\u88ab\u91cb\u653e\u7684\u7dca\u5f35\u5c31\u5132\u5b58\u5728\u808c\u8089\u8a18\u61b6\u4e2d\u3002<\/p>\n<p>\u7576\u6211\u5011\u900f\u904e\u745c\u73c8\u7df4\u7fd2\u6eab\u548c\u5730\u6253\u958b\u9ad6\u90e8\u6642\uff0c\u9019\u4e9b\u88ab\u58d3\u6291\u7684\u60c5\u7dd2\u80fd\u91cf\u4e5f\u96a8\u4e4b\u91cb\u653e\u3002\u8a31\u591a\u4eba\u5728\u7df4\u7fd2\u5f8c\u6703\u611f\u5230\u524d\u6240\u672a\u6709\u7684\u8f15\u9b06\u548c\u5e73\u975c\uff0c\u9019\u4e0d\u50c5\u662f\u8eab\u9ad4\u5c64\u9762\u7684\u653e\u9b06\uff0c\u66f4\u662f\u5fc3\u7406\u5c64\u9762\u7684\u6de8\u5316\u3002\u898f\u5f8b\u7684\u958b\u9ad6\u7df4\u7fd2\u80fd\u5e6b\u52a9\u4f60\u66f4\u597d\u5730\u8655\u7406\u65e5\u5e38\u58d3\u529b\uff0c\u63d0\u5347\u60c5\u7dd2\u7a69\u5b9a\u5ea6\u3002<\/p><div class=\"hello-15-p\" id=\"hello-1261718899\"><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>\u5f9e\u80fd\u91cf\u7684\u89d2\u5ea6\u4f86\u770b\uff0c\u9ad6\u90e8\u5c0d\u61c9\u8457<strong>\u7b2c\u4e8c\u8108\u8f2a\uff08Svadhisthana\uff09<\/strong>\uff0c\u4e3b\u7ba1\u5275\u9020\u529b\u3001\u4eba\u969b\u95dc\u4fc2\u548c\u60c5\u611f\u9023\u7d50\u3002\u7576\u9019\u500b\u5340\u57df\u88ab\u6253\u958b\uff0c\u80fd\u91cf\u5f97\u4ee5\u81ea\u7531\u6d41\u52d5\uff0c\u4f60\u6703\u611f\u89ba\u66f4\u6709\u6d3b\u529b\uff0c\u5728\u5275\u4f5c\u548c\u4eba\u969b\u4e92\u52d5\u4e0a\u4e5f\u6703\u66f4\u52a0\u81ea\u5728\u3002\u9019\u4e5f\u89e3\u91cb\u4e86\u70ba\u4ec0\u9ebc\u8a31\u591a\u4eba\u5728\u958b\u59cb\u898f\u5f8b\u7df4\u7fd2\u958b\u9ad6\u745c\u73c8\u5f8c\uff0c\u6703\u767c\u73fe\u81ea\u5df1\u5728\u751f\u6d3b\u4e2d\u8b8a\u5f97\u66f4\u6709\u5275\u610f\uff0c\u8207\u4ed6\u4eba\u7684\u95dc\u4fc2\u4e5f\u66f4\u52a0\u548c\u8ae7\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u958b\u9ad6\u7684\u57fa\u672c\u539f\u5247<\/h2>\n<p>\u958b\u9ad6\u96d6\u7136\u597d\u8655\u773e\u591a\uff0c\u4f46\u5fc5\u9808\u4ee5\u6b63\u78ba\u7684\u65b9\u5f0f\u9032\u884c\u3002\u9996\u5148\u8981\u7406\u89e3\u7684\u662f\uff0c\u958b\u9ad6\u662f\u4e00\u500b\u5faa\u5e8f\u6f38\u9032\u7684\u904e\u7a0b\uff0c\u6025\u65bc\u6c42\u6210\u53ea\u6703\u9020\u6210\u50b7\u5bb3\u3002\u9ad6\u95dc\u7bc0\u7684\u7d50\u69cb\u8907\u96dc\uff0c\u5468\u570d\u7684\u97cc\u5e36\u548c\u808c\u8171\u9700\u8981\u6642\u9593\u9069\u61c9\u65b0\u7684\u6d3b\u52d5\u7bc4\u570d\u3002\u5728\u7df4\u7fd2\u6642\u61c9\u8b39\u8a18\u4ee5\u4e0b\u8981\u9ede\uff1a<\/p>\n<ul>\n<li><strong>\u547c\u5438\u662f\u6700\u91cd\u8981\u7684\u6307\u6a19<\/strong> \u2014 \u7121\u6cd5\u4fdd\u6301\u6df1\u9577\u5e73\u7a69\u7684\u547c\u5438\u5c31\u4ee3\u8868\u5f37\u5ea6\u904e\u5927\uff0c\u61c9\u611f\u53d7\u9069\u5ea6\u7dca\u7e43\u611f\uff0c\u540c\u6642\u80fd\u5920\u653e\u9b06\u4e26\u4fdd\u6301\u547c\u5438\u3002<\/li>\n<li>\u505c\u7559\u81f3\u5c11 1 \u5206\u9418\u00a0\u2014\u00a0\u6bcf\u500b\u9ad4\u5f0f\u5efa\u8b70\u505c\u7559\u81f3\u5c11\u4e00\u5230\u4e09\u5206\u9418\uff0c\u8b93\u8eab\u9ad4\u6709\u8db3\u5920\u6642\u9593\u91cb\u653e\u6df1\u5c64\u7dca\u5f35\u3002<\/li>\n<li>\u5728\u5c08\u696d\u8001\u5e2b\u6307\u5c0e\u4e0b\u5b78\u7fd2\u00a0\u2014 \u932f\u8aa4\u7684\u958b\u9ad6\u53ef\u80fd\u5c0e\u81f4\u8eab\u9ad4\u53d7\u50b7\uff0c\u5c24\u5176\u9700\u8981\u907f\u514d\u819d\u84cb\u6216\u8170\u690e\u4ee3\u511f\u3002<\/li>\n<li>\u4f7f\u7528\u745c\u73c8\u78da\u3001\u62b1\u6795\u7b49\u8f14\u5177\u6df1\u5316\u7df4\u7fd2\u00a0\u2014 \u958b\u9ad6\u9700\u8981\u5faa\u5e8f\u6f38\u9032\uff0c\u4e00\u958b\u59cb\u82e5\u611f\u89ba\u904e\u65bc\u7dca\u7e43\uff0c\u5efa\u8b70\u900f\u904e\u8f14\u5177\u5e6b\u5fd9\u3002<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">3\u500b\u5e38\u898b\u958b\u9ad6\u9ad4\u5f0f\u8207\u529f\u7528<\/h2>\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)\" \/><figcaption class=\"wp-element-caption\">\u9d3f\u5f0f (Pigeon Pose)<\/figcaption><\/figure>\n<p><strong>1. \u9d3f\u5f0f (Pigeon Pose \/ Kapotasana)<\/strong><\/p>\n<ul>\n<li><strong>\u4f38\u5c55\u90e8\u4f4d\uff1a<\/strong> \u524d\u817f\u9ad6\u5916\u65cb\u808c\u7fa4\uff08\u68a8\u72c0\u808c\uff09\u3001\u5f8c\u817f\u9ad6\u5c48\u808c<\/li>\n<li><strong>\u4e3b\u8981\u529f\u7528\uff1a<\/strong> \u6df1\u5ea6\u653e\u9b06\u81c0\u90e8\u548c\u68a8\u72c0\u808c\uff0c\u8212\u7de9\u5750\u9aa8\u795e\u7d93\u58d3\u529b\uff0c\u6539\u5584\u4e0b\u80cc\u7dca\u7e43<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Butterfly-Pose.jpg\" alt=\"\u8774\u8776\u5f0f (Butterfly Pose)\" \/><figcaption class=\"wp-element-caption\">\u8774\u8776\u5f0f (Butterfly Pose)<\/figcaption><\/figure>\n<p><strong>2. \u8774\u8776\u5f0f (Butterfly Pose \/ Baddha Konasana)<\/strong><\/p><div class=\"hello-content-4\" id=\"hello-2816180839\"><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<ul>\n<li><strong>\u4f38\u5c55\u90e8\u4f4d\uff1a<\/strong> \u9ad6\u5167\u6536\u808c\u7fa4\u3001\u5927\u817f\u5167\u5074<\/li>\n<li><strong>\u4e3b\u8981\u529f\u7528\uff1a<\/strong> \u589e\u52a0\u9ad6\u95dc\u7bc0\u5167\u65cb\u9748\u6d3b\u5ea6\uff0c\u4fc3\u9032\u9aa8\u76c6\u5340\u57df\u8840\u6db2\u5faa\u74b0\uff0c\u8212\u7de9\u751f\u7406\u671f\u4e0d\u9069<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Lizard-Pose.jpg\" alt=\"\u8725\u8734\u5f0f (Lizard Pose)\" \/><figcaption class=\"wp-element-caption\">\u8725\u8734\u5f0f (Lizard Pose)<\/figcaption><\/figure>\n<p><strong>3. \u8725\u8734\u5f0f (Lizard Pose \/ Utthan Pristhasana)<\/strong><\/p>\n<ul>\n<li><strong>\u4f38\u5c55\u90e8\u4f4d\uff1a<\/strong> \u9ad6\u5c48\u808c\u3001\u8179\u80a1\u6e9d\u3001\u5927\u817f\u5167\u5074<\/li>\n<li><strong>\u4e3b\u8981\u529f\u7528\uff1a<\/strong> \u6df1\u5ea6\u6253\u958b\u9ad6\u524d\u5074\uff0c\u6539\u5584\u4e45\u5750\u9020\u6210\u7684\u9ad6\u5c48\u808c\u7dca\u7e43\uff0c\u589e\u5f37\u4e0b\u80a2\u7a69\u5b9a\u6027<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">\u5c0a\u91cd\u500b\u9ad4\u7684\u9ad6\u95dc\u7bc0\u5dee\u7570<\/h2>\n<p>\u503c\u5f97\u6ce8\u610f\u7684\u662f\uff0c\u6bcf\u500b\u4eba\u7684\u9ad6\u95dc\u7bc0\u7d50\u69cb\u90fd\u7565\u6709\u4e0d\u540c\uff0c\u6709\u4e9b\u4eba\u5929\u751f\u9ad6\u81fc\u8f03\u6df1\uff0c\u958b\u9ad6\u7684\u5e45\u5ea6\u53ef\u80fd\u53d7\u5230\u9650\u5236\u3002\u4e0d\u8981\u8207\u4ed6\u4eba\u6bd4\u8f03\uff0c\u5c08\u6ce8\u5728\u81ea\u5df1\u8eab\u9ad4\u7684\u611f\u53d7\u4e0a\uff0c\u5c0a\u91cd\u81ea\u5df1\u7576\u4e0b\u7684\u72c0\u614b\uff0c\u624d\u662f\u6700\u91cd\u8981\u7684\u7df4\u7fd2\u614b\u5ea6\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u5c07\u958b\u9ad6\u878d\u5165\u65e5\u5e38\u751f\u6d3b<\/h2>\n<p>\u958b\u9ad6\u7df4\u7fd2\u4e0d\u61c9\u8a72\u53ea\u505c\u7559\u5728\u745c\u73c8\u588a\u4e0a\u3002\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\uff0c\u4f60\u53ef\u4ee5\u900f\u904e\u7c21\u55ae\u7684\u65b9\u5f0f\u7dad\u6301\u9ad6\u90e8\u7684\u9748\u6d3b\u5ea6\u3002\u4f8b\u5982\uff0c\u5de5\u4f5c\u6642\u6bcf\u9694\u4e00\u5c0f\u6642\u8d77\u8eab\u505a\u5e7e\u500b\u6df1\u8e72\uff0c\u6216\u662f\u665a\u4e0a\u770b\u96fb\u8996\u6642\u5750\u5728\u5730\u677f\u4e0a\u505a\u8774\u8776\u5f0f\u3002\u9019\u4e9b\u5c0f\u5c0f\u7684\u7fd2\u6163\u7d2f\u7a4d\u8d77\u4f86\uff0c\u6548\u679c\u5f80\u5f80\u6bd4\u6bcf\u9031\u4e00\u6b21\u6fc0\u70c8\u7684\u7df4\u7fd2\u66f4\u597d\u3002<\/p>\n<p>\u9577\u671f\u800c\u8a00\uff0c\u958b\u9ad6\u7df4\u7fd2\u5e36\u4f86\u7684\u6539\u8b8a\u662f\u5168\u9762\u7684\u3002\u8eab\u9ad4\u4e0a\uff0c\u4f60\u6703\u767c\u73fe\u81ea\u5df1\u7684\u59ff\u614b\u66f4\u633a\u62d4\uff0c\u884c\u52d5\u66f4\u9748\u6d3b\uff0c\u75bc\u75db\u554f\u984c\u6e1b\u5c11\u3002\u5fc3\u7406\u4e0a\uff0c\u4f60\u6703\u611f\u5230\u66f4\u52a0\u5e73\u975c\u548c\u81ea\u4fe1\uff0c\u9762\u5c0d\u58d3\u529b\u6642\u4e5f\u66f4\u6709\u97cc\u6027\uff01<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4f60\u4e5f\u662f\u4e45\u5750\u4e00\u65cf\u55ce\uff1f\u9ad6\u95dc\u7bc0\u7684\u50f5\u786c\u53ef\u80fd\u6bd4\u4f60\u60f3\u50cf\u7684\u66f4\u56b4\u91cd\u3002\u5728\u73fe\u4ee3\u4eba\u4e45\u5750\u7684\u751f\u6d3b\u578b\u614b\u4e0b\uff0c\u9577\u6642\u9593\u5750\u5728\u8fa6\u516c\u684c\u524d\u3001\u901a\u52e4\u6642\u5f4e\u8170\u99dd\u80cc\uff0c\u9019\u4e9b\u7fd2\u6163\u8b93\u6211\u5011\u7684\u9ad6\u90e8\u9010\u6f38\u5931\u53bb\u61c9\u6709\u7684\u9748\u6d3b\u5ea6\u3002\u8a31\u591a\u4eba\u4e26\u672a\u610f\u8b58\u5230\uff0c\u4e0b\u80cc\u75db\u3001\u819d\u84cb\u4e0d\u9069\uff0c\u751a\u81f3\u60c5\u7dd2\u6ce2\u52d5\u7684\u6839\u6e90\uff0c\u53ef\u80fd\u90fd\u4f86\u81ea\u65bc\u9ad6\u95dc\u7bc0\u7684\u9650\u5236\u3002\u800c\u745c\u73c8\u7df4\u7fd2\u4e2d\u7684\u958b\u9ad6\u52d5\u4f5c\uff0c\u6b63\u662f\u5e6b\u52a9\u6211\u5011\u91cd\u65b0\u627e\u56de\u8eab\u9ad4\u5e73\u8861\u8207\u5065\u5eb7\u7684\u95dc\u9375\u3002 \u958b\u9ad6\u5c0d\u8eab\u9ad4\u7684\u597d\u8655\u5f71\u97ff \u9ad6\u95dc\u7bc0\u662f\u4eba\u9ad4\u6700\u5927\u7684\u95dc\u7bc0\u4e4b\u4e00\uff0c\u9023\u63a5\u8457\u4e0a\u534a\u8eab\u8207\u4e0b\u534a\u8eab\uff0c\u627f\u64d4\u8457\u652f\u6490\u9ad4\u91cd\u3001\u7dad\u6301\u5e73\u8861\u7684\u91cd\u8981\u529f\u80fd\u3002\u7576\u9ad6\u90e8\u9577\u671f\u7dca\u7e43\u6642\uff0c\u6703\u76f4\u63a5\u5f71\u97ff\u5230\u9aa8\u76c6\u7684\u4f4d\u7f6e\uff0c\u9032\u800c\u5c0e\u81f4\u8170\u690e\u627f\u53d7\u904e\u591a\u58d3\u529b\u3002\u8a31\u591a\u4eba\u7684\u4e0b\u80cc\u75db\u554f\u984c\uff0c\u6839\u6e90\u5176\u5be6\u5c31\u5728\u65bc\u9ad6\u95dc\u7bc0\u6d3b\u52d5\u5ea6\u4e0d\u8db3\u3002 Photo credit by Unsplash \/ Sasun Bughdaryan 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\u958b\u9ad6\u96d6\u7136\u597d\u8655\u773e\u591a\uff0c\u4f46\u5fc5\u9808\u4ee5\u6b63\u78ba\u7684\u65b9\u5f0f\u9032\u884c\u3002\u9996\u5148\u8981\u7406\u89e3\u7684\u662f\uff0c\u958b\u9ad6\u662f\u4e00\u500b\u5faa\u5e8f\u6f38\u9032\u7684\u904e\u7a0b\uff0c\u6025\u65bc\u6c42\u6210\u53ea\u6703\u9020\u6210\u50b7\u5bb3\u3002\u9ad6\u95dc\u7bc0\u7684\u7d50\u69cb\u8907\u96dc\uff0c\u5468\u570d\u7684\u97cc\u5e36\u548c\u808c\u8171\u9700\u8981\u6642\u9593\u9069\u61c9\u65b0\u7684\u6d3b\u52d5\u7bc4\u570d\u3002\u5728\u7df4\u7fd2\u6642\u61c9\u8b39\u8a18\u4ee5\u4e0b\u8981\u9ede\uff1a \u547c\u5438\u662f\u6700\u91cd\u8981\u7684\u6307\u6a19 \u2014 \u7121\u6cd5\u4fdd\u6301\u6df1\u9577\u5e73\u7a69\u7684\u547c\u5438\u5c31\u4ee3\u8868\u5f37\u5ea6\u904e\u5927\uff0c\u61c9\u611f\u53d7\u9069\u5ea6\u7dca\u7e43\u611f\uff0c\u540c\u6642\u80fd\u5920\u653e\u9b06\u4e26\u4fdd\u6301\u547c\u5438\u3002 \u505c\u7559\u81f3\u5c11 1 \u5206\u9418\u00a0\u2014\u00a0\u6bcf\u500b\u9ad4\u5f0f\u5efa\u8b70\u505c\u7559\u81f3\u5c11\u4e00\u5230\u4e09\u5206\u9418\uff0c\u8b93\u8eab\u9ad4\u6709\u8db3\u5920\u6642\u9593\u91cb\u653e\u6df1\u5c64\u7dca\u5f35\u3002 \u5728\u5c08\u696d\u8001\u5e2b\u6307\u5c0e\u4e0b\u5b78\u7fd2\u00a0\u2014 \u932f\u8aa4\u7684\u958b\u9ad6\u53ef\u80fd\u5c0e\u81f4\u8eab\u9ad4\u53d7\u50b7\uff0c\u5c24\u5176\u9700\u8981\u907f\u514d\u819d\u84cb\u6216\u8170\u690e\u4ee3\u511f\u3002 \u4f7f\u7528\u745c\u73c8\u78da\u3001\u62b1\u6795\u7b49\u8f14\u5177\u6df1\u5316\u7df4\u7fd2\u00a0\u2014 \u958b\u9ad6\u9700\u8981\u5faa\u5e8f\u6f38\u9032\uff0c\u4e00\u958b\u59cb\u82e5\u611f\u89ba\u904e\u65bc\u7dca\u7e43\uff0c\u5efa\u8b70\u900f\u904e\u8f14\u5177\u5e6b\u5fd9\u3002 3\u500b\u5e38\u898b\u958b\u9ad6\u9ad4\u5f0f\u8207\u529f\u7528 \u9d3f\u5f0f (Pigeon Pose) 1. \u9d3f\u5f0f (Pigeon Pose \/ Kapotasana) \u4f38\u5c55\u90e8\u4f4d\uff1a \u524d\u817f\u9ad6\u5916\u65cb\u808c\u7fa4\uff08\u68a8\u72c0\u808c\uff09\u3001\u5f8c\u817f\u9ad6\u5c48\u808c \u4e3b\u8981\u529f\u7528\uff1a \u6df1\u5ea6\u653e\u9b06\u81c0\u90e8\u548c\u68a8\u72c0\u808c\uff0c\u8212\u7de9\u5750\u9aa8\u795e\u7d93\u58d3\u529b\uff0c\u6539\u5584\u4e0b\u80cc\u7dca\u7e43 \u8774\u8776\u5f0f (Butterfly Pose) 2. \u8774\u8776\u5f0f (Butterfly Pose \/ Baddha Konasana) \u4f38\u5c55\u90e8\u4f4d\uff1a \u9ad6\u5167\u6536\u808c\u7fa4\u3001\u5927\u817f\u5167\u5074 \u4e3b\u8981\u529f\u7528\uff1a 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