\u7df4\u7fd2\u65b9\u6cd5<\/strong>\uff1a\u5e73\u8eba\u65bc\u588a\u4e0a\uff0c\u96d9\u817f\u81ea\u7136\u5206\u958b\uff0c\u638c\u5fc3\u671d\u4e0a\u3002\u4f60\u53ef\u4ee5\u5728\u819d\u84cb\u4e0b\u65b9\u588a\u4e00\u500b\u6795\u982d\u6216\u6372\u8d77\u7684\u6bef\u5b50\uff0c\u6e1b\u8f15\u8170\u90e8\u58d3\u529b\u3002\u9589\u4e0a\u773c\u775b\uff0c\u8b93\u547c\u5438\u81ea\u7136\u767c\u751f\uff0c\u653e\u9b06\u5168\u8eab\u808c\u8089\uff0c\u505c\u7559 5-10 \u5206\u9418\u3002<\/li>\n<\/ul>\n\u50be\u807d\u4e26\u5c0a\u91cd\u8eab\u9ad4\u767c\u51fa\u7684\u8a0a\u865f\uff0c\u662f\u9019\u6bb5\u7642\u7652\u4e4b\u65c5\u7684\u7b2c\u4e00\u6b65\u3002\u9019\u5957\u7df4\u7fd2\u7684\u76ee\u7684\u4e0d\u662f\u8981\u6311\u6230\u9ad4\u80fd\u6975\u9650\uff0c\u800c\u662f\u8981\u5275\u9020\u4e00\u500b\u5b89\u5168\u7684\u7a7a\u9593\uff0c\u8b93\u4f60\u8207\u8eab\u9ad4\u91cd\u65b0\u5efa\u7acb\u4fe1\u4efb\u8207\u548c\u8ae7\u3002\u4eca\u665a\u7761\u524d\uff0c\u4e0d\u59a8\u5617\u8a66\u4e94\u5206\u9418\u7684\u300c\u5b30\u5152\u5f0f\u300d\u6216\u300c\u5927\u4f11\u606f\u300d\uff0c\u611f\u53d7\u8eab\u9ad4\u91cd\u91cf\u6c88\u5165\u588a\u5b50\uff0c\u7df4\u7fd2\u8207\u7576\u4e0b\u7684\u611f\u53d7\u5171\u8655\u3002\u8acb\u8a18\u5f97\uff0c\u7642\u7652\u662f\u4e00\u500b\u5faa\u5e8f\u6f38\u9032\u7684\u904e\u7a0b\uff0c\u6eab\u67d4\u5730\u5c0d\u5f85\u81ea\u5df1\uff0c\u8eab\u9ad4\u81ea\u7136\u6703\u7d66\u4f60\u6700\u597d\u7684\u56de\u994b\u3002<\/p>
<\/p>","protected":false},"excerpt":{"rendered":"
\u5c0d\u65bc\u6df1\u53d7\u8178\u8e81\u75c7\uff08IBS\uff09\u6216\u767c\u708e\u6027\u8178\u9053\u75be\u75c5\uff08IBD\uff0c\u5982\u6f70\u760d\u6027\u7d50\u8178\u708e\uff09\u56f0\u64fe\u7684\u670b\u53cb\u4f86\u8aaa\uff0c\u751f\u6d3b\u6216\u8a31\u5e38\u611f\u5230\u6709\u4e9b\u8eab\u4e0d\u7531\u5df1\u3002\u5728\u9762\u5c0d\u983b\u7e41\u7684\u8eab\u9ad4\u4e0d\u9069\u6642\uff0c\u627e\u5230\u4e00\u7a2e\u65e2\u80fd\u8212\u7de9\u8eab\u5fc3\u3001\u53c8\u80fd\u907f\u514d\u904e\u5ea6\u523a\u6fc0\u8178\u80c3\u7684\u904b\u52d5\u65b9\u5f0f\u5c31\u986f\u5f97\u81f3\u95dc\u91cd\u8981\u3002\u745c\u73c8\uff0c\u7279\u5225\u662f\u5176\u6eab\u548c\u7684\u7df4\u7fd2\u65b9\u5f0f\uff0c\u88ab\u8b49\u5be6\u5c0d\u7de9\u89e3\u76f8\u95dc\u75c7\u72c0\u5927\u6709\u88e8\u76ca\u3002\u9019\u7bc7\u6587\u7ae0\u5c07\u70ba\u4f60\u63d0\u4f9b\u4e00\u5957\u5b89\u5168\u7684\u6307\u5c0e\u65b9\u91dd\u8207\u8d85\u6eab\u548c\u7684\u9ad4\u5f0f\uff0c\u91cd\u9ede\u5728\u65bc\u5e73\u975c\u795e\u7d93\u7cfb\u7d71\u3001\u6e1b\u5c11\u58d3\u529b\uff0c\u5e6b\u52a9\u4f60\u8207\u654f\u611f\u7684\u8178\u9053\u548c\u5e73\u5171\u8655\uff0c\u627e\u56de\u8eab\u9ad4\u4e45\u9055\u7684\u8212\u9069\u8207\u5e73\u975c\u3002 \u70ba\u4ec0\u9ebc\u745c\u73c8\u80fd\u8212\u7de9\u8178\u80c3\uff1f\u95dc\u9375\u5728\u65bc\u795e\u7d93\u7cfb\u7d71 \u4f60\u662f\u5426\u4e5f\u767c\u73fe\uff0c\u7576\u58d3\u529b\u5927\u6216\u60c5\u7dd2\u7dca\u5f35\u6642\uff0c\u8178\u80c3\u7e3d\u662f\u7b2c\u4e00\u500b\u300c\u5831\u8b66\u300d\uff1f\u8a31\u591a\u6d88\u5316\u7cfb\u7d71\u554f\u984c\uff0c\u7279\u5225\u662f\u5e38\u898b\u7684\u8178\u8e81\u75c7\uff0c\u8207\u58d3\u529b\u53ca\u795e\u7d93\u7cfb\u7d71\u7684\u5931\u8abf\u5bc6\u5207\u76f8\u95dc\u3002\u5728\u751f\u7406\u6a5f\u5236\u4e2d\uff0c\u6211\u5011\u7684\u8178\u9053\u548c\u5927\u8166\u900f\u904e\u8ff7\u8d70\u795e\u7d93\u7dca\u5bc6\u76f8\u9023\uff0c\u5f62\u6210\u6240\u8b02\u7684\u300c\u8178\u8166\u8ef8\u300d\u3002\u7576\u6211\u5011\u9577\u671f\u8655\u65bc\u9ad8\u58d3\u74b0\u5883\u4e0b\uff0c\u8eab\u9ad4\u6703\u6301\u7e8c\u91cb\u653e\u58d3\u529b\u8377\u723e\u8499\uff0c\u9019\u4e0d\u50c5\u6703\u5e72\u64fe\u6d88\u5316\u9053\u7684\u6b63\u5e38\u8815\u52d5\uff0c\u66f4\u53ef\u80fd\u52a0\u5287\u8178\u9053\u7684\u767c\u708e\u53cd\u61c9\u3002 \u9577\u671f\u58d3\u529b\u6703\u6291\u5236\u8ff7\u8d70\u795e\u7d93\u7684\u529f\u80fd\uff0c\u8b93\u8eab\u9ad4\u4e00\u76f4\u8655\u65bc\u300c\u6230\u9b25\u6216\u9003\u8dd1\u300d\u7684\u8b66\u6212\u72c0\u614b\uff0c\u5f9e\u800c\u5e72\u64fe\u4e86\u6b63\u5e38\u7684\u4f11\u606f\u8207\u6d88\u5316\u529f\u80fd\u3002\u6eab\u548c\u7684\u745c\u73c8\u7df4\u7fd2\uff0c\u7279\u5225\u662f\u7d50\u5408\u6df1\u9577\u7684\u547c\u5438\uff0c\u53ef\u4ee5\u76f4\u63a5\u4f5c\u7528\u65bc\u81ea\u4e3b\u795e\u7d93\u7cfb\u7d71\uff0c\u589e\u5f37\u8ff7\u8d70\u795e\u7d93\u7684\u5f35\u529b\u3002\u900f\u904e\u6709\u610f\u8b58\u5730\u653e\u6162\u7bc0\u594f\uff0c\u6211\u5011\u80fd\u5f15\u5c0e\u8eab\u9ad4\u5f9e\u904e\u5ea6\u7dca\u7e43\u7684\u72c0\u614b\u4e2d\u89e3\u812b\uff0c\u9032\u5165\u4fee\u5fa9\u6a21\u5f0f\uff0c\u8b93\u8178\u9053\u7372\u5f97\u5598\u606f\u7684\u6a5f\u6703\uff0c\u9032\u800c\u6e1b\u7de9\u75d9\u6523\u8207\u4e0d\u9069\u611f\u3002 \u8178\u9053\u654f\u611f\u8005\u7684\u5b89\u5168\u7df4\u7fd2\u6307\u5357 \u5728\u958b\u59cb\u7df4\u7fd2\u524d\uff0c\u8acb\u5148\u7d66\u81ea\u5df1\u4e00\u500b\u6eab\u67d4\u7684\u627f\u8afe\uff0c\u4e26\u8a18\u4f4f\u300c\u50be\u807d\u8eab\u9ad4\u300d\u662f\u6700\u91cd\u8981\u7684\u539f\u5247\u3002\u8178\u80c3\u654f\u611f\u7684\u4eba\u5728\u7df4\u7fd2\u6642\u9700\u8981\u683c\u5916\u5c0f\u5fc3\uff0c\u4efb\u4f55\u5f15\u8d77\u660e\u986f\u75bc\u75db\u3001\u64e0\u58d3\u611f\u6216\u4e0d\u9069\u7684\u52d5\u4f5c\u90fd\u61c9\u7acb\u5373\u505c\u6b62\uff0c\u4e0d\u61c9\u52c9\u5f37\u505c\u7559\u3002\u540c\u6642\uff0c\u52d5\u4f5c\u4e4b\u9593\u7684\u8f49\u63db\u8981\u7de9\u6162\u800c\u6709\u610f\u8b58\uff0c\u4e0d\u8d95\u6642\u9593\uff0c\u8b93\u8eab\u9ad4\u5728\u7a69\u5b9a\u7684\u7bc0\u594f\u4e2d\u611f\u53d7\u5230\u5b89\u5168\u611f\u3002 5 \u500b\u9069\u5408\u8178\u9053\u4fee\u5fa9\u7684\u6eab\u548c\u9ad4\u4f4d\u6cd5 1. \u8c93\u725b\u5f0f (Marjaryasana-Bitilasana) \u9019\u662f\u6700\u5b89\u5168\u3001\u4e5f\u6700\u80fd\u6709\u6548\u559a\u9192\u810a\u690e\u8207\u8179\u8154\u7684\u65b9\u5f0f\u4e4b\u4e00\u3002\u5b83\u80fd\u4ea4\u66ff\u5730\u4f38\u5c55\u548c\u6309\u6469\u8178\u9053\uff0c\u5e36\u52d5\u65b0\u9bae\u7684\u8840\u6db2\u6d41\u52d5\uff0c\u4e26\u5c07\u547c\u5438\u8207\u52d5\u4f5c\u81ea\u7136\u5730\u9023\u7d50\u8d77\u4f86\uff0c\u5c0d\u65bc\u7de9\u89e3\u8179\u90e8\u7dca\u7e43\u975e\u5e38\u6709\u6548\u3002 \u7df4\u7fd2\u65b9\u6cd5\uff1a\u4f86\u5230\u56db\u8db3\u8dea\u59ff\u3002\u5438\u6c23\u6642\uff0c\u653e\u9b06\u8179\u90e8\uff0c\u62ac\u982d\u633a\u80f8\u9032\u5165\u725b\u5f0f\uff1b\u547c\u6c23\u6642\uff0c\u8f15\u8f15\u6536\u7e2e\u8179\u90e8\u62f1\u8d77\u80cc\u90e8\uff0c\u76ee\u5149\u770b\u5411\u809a\u81cd\uff0c\u9032\u5165\u8c93\u5f0f\u3002\u91cd\u8907 10 \u500b\u56de\u5408\u3002 \u5b30\u5152\u5f0f (Child’s Pose) 2. \u5b30\u5152\u5f0f (Balasana) \u9019\u662f\u4e00\u500b\u6975\u5177\u5b89\u64ab\u6027\u7684\u59ff\u52e2\uff0c\u80fd\u6eab\u548c\u5730\u4f38\u5c55\u4e0b\u80cc\u90e8\uff0c\u4e26\u7d66\u4e88\u8179\u90e8\u8f15\u67d4\u7684\u652f\u6490\uff0c\u6709\u52a9\u65bc\u91cb\u653e\u7d2f\u7a4d\u5728\u6838\u5fc3\u5340\u57df\u7684\u7dca\u5f35\u3002\u7576\u4f60\u611f\u5230\u8179\u90e8\u8139\u6c23\u6216\u96b1\u96b1\u4f5c\u75db\u6642\uff0c\u9019\u500b\u59ff\u52e2\u80fd\u63d0\u4f9b\u5b89\u5168\u611f\u3002 \u7df4\u7fd2\u65b9\u6cd5\uff1a\u5f9e\u56db\u8db3\u8dea\u59ff\u958b\u59cb\uff0c\u5c07\u81c0\u90e8\u5750\u5411\u8173\u8ddf\uff0c\u984d\u982d\u8f15\u89f8\u5730\u9762\u3002\u96d9\u81c2\u53ef\u4ee5\u5411\u524d\u4f38\u5c55\u6216\u81ea\u7136\u653e\u5728\u8eab\u9ad4\u5169\u5074\u3002\u5728\u9019\u88e1\u9032\u884c 10-15 \u6b21\u6df1\u547c\u5438\uff0c\u611f\u53d7\u6c23\u606f\u64f4\u5f35\u5230\u4f60\u7684\u5f8c\u80cc\u3002 3. \u652f\u6490\u6a4b\u5f0f (Supported Setu Bandhasana) \u652f\u6490\u6a4b\u5f0f\u80fd\u6eab\u548c\u5730\u6253\u958b\u80f8\u8154\u548c\u8179\u90e8\u524d\u5074\uff0c\u800c\u4e0d\u6703\u9020\u6210\u6838\u5fc3\u808c\u7fa4\u7684\u904e\u5ea6\u4f38\u5c55\u6216\u64e0\u58d3\u3002\u4f60\u53ef\u4ee5\u4f7f\u7528\u745c\u73c8\u78da\u652f\u6490\u8b93\u8eab\u9ad4\u5b8c\u5168\u653e\u9b06\uff0c\u5c07\u652f\u6490\u7684\u529b\u91cf\u4ea4\u7d66\u5927\u5730\uff0c\u5c0d\u65bc\u5e73\u975c\u795e\u7d93\u7cfb\u7d71\u7684\u6548\u679c\u6975\u4f73\u3002 \u7df4\u7fd2\u65b9\u6cd5\uff1a\u4ef0\u81e5\uff0c\u819d\u84cb\u5f4e\u66f2\uff0c\u96d9\u8173\u5e73\u653e\u5728\u5730\u4e0a\u3002\u62ac\u8d77\u81c0\u90e8\uff0c\u5c07\u4e00\u500b\u745c\u73c8\u78da\u653e\u5728\u9ab6\u9aa8\uff08\u4e0b\u80cc\u90e8\u7684\u5e73\u5766\u9aa8\u9abc\uff09\u4e0b\u65b9\u3002\u8b93\u8eab\u9ad4\u91cd\u91cf\u5b8c\u5168\u4ea4\u7d66\u78da\u584a\uff0c\u96d9\u624b\u653e\u9b06\u5730\u7f6e\u65bc\u8eab\u9ad4\u5169\u5074\u3002 \u8eba\u59ff\u626d\u8f49 (Reclined Spinal Twist) 4. \u4ef0\u81e5\u810a\u690e\u626d\u8f49 (Supta Matsyendrasana) \u76f8\u8f03\u65bc\u7ad9\u59ff\u626d\u8f49\uff0c\u4ef0\u81e5\u4f4d\u80fd\u63d0\u4f9b\u66f4\u6eab\u548c\u7684\u58d3\u529b\u4f86\u4fc3\u9032\u6d88\u5316\u9053\u8815\u52d5\uff0c\u4f46\u4e0d\u6703\u904e\u65bc\u5f37\u70c8\uff0c\u975e\u5e38\u9069\u5408\u8178\u80c3\u654f\u611f\u6642\u671f\u3002\u9019\u500b\u52d5\u4f5c\u80fd\u5e6b\u52a9\u6392\u89e3\u8178\u9053\u5167\u7684\u6c23\u9ad4\uff0c\u7de9\u89e3\u8139\u6c23\u5e36\u4f86\u7684\u4e0d\u9069\u3002 \u7df4\u7fd2\u65b9\u6cd5\uff1a\u4ef0\u81e5\uff0c\u96d9\u819d\u62b1\u5411\u80f8\u524d\u3002\u5c07\u96d9\u81c2\u5411\u5169\u5074\u6253\u958b\u6210 T \u5b57\u578b\u3002\u547c\u6c23\u6642\uff0c\u8b93\u96d9\u819d\u81ea\u7136\u5730\u5012\u5411\u5de6\u5074\uff0c\u982d\u8f49\u5411\u53f3\u5074\uff0c\u96d9\u80a9\u76e1\u91cf\u4fdd\u6301\u8cbc\u5730\u3002\u505c\u7559 10 \u6b21\u547c\u5438\u5f8c\uff0c\u518d\u63db\u908a\u91cd\u8907\u3002 \u6524\u5c4d\u5f0f (Corpse Pose) 5. \u5927\u4f11\u606f (Savasana) \u9019\u662f\u6574\u500b\u7df4\u7fd2\u4e2d\u6700\u91cd\u8981\u7684\u90e8\u5206\u3002\u5b83\u80fd\u8b93\u4f60\u7684\u795e\u7d93\u7cfb\u7d71\u5b8c\u5168\u5e73\u975c\u4e0b\u4f86\uff0c\u62b5\u92b7\u58d3\u529b\u5e36\u4f86\u7684\u8ca0\u9762\u5f71\u97ff\uff0c\u4e26\u555f\u52d5\u8eab\u9ad4\u7684\u81ea\u6211\u7642\u7652\u6a5f\u5236\u3002\u5728\u5168\u7136\u7684\u975c\u6b62\u4e2d\uff0c\u8178\u9053\u4e5f\u80fd\u5f97\u5230\u771f\u6b63\u7684\u4f11\u606f\u3002 \u7df4\u7fd2\u65b9\u6cd5\uff1a\u5e73\u8eba\u65bc\u588a\u4e0a\uff0c\u96d9\u817f\u81ea\u7136\u5206\u958b\uff0c\u638c\u5fc3\u671d\u4e0a\u3002\u4f60\u53ef\u4ee5\u5728\u819d\u84cb\u4e0b\u65b9\u588a\u4e00\u500b\u6795\u982d\u6216\u6372\u8d77\u7684\u6bef\u5b50\uff0c\u6e1b\u8f15\u8170\u90e8\u58d3\u529b\u3002\u9589\u4e0a\u773c\u775b\uff0c\u8b93\u547c\u5438\u81ea\u7136\u767c\u751f\uff0c\u653e\u9b06\u5168\u8eab\u808c\u8089\uff0c\u505c\u7559 5-10 […]<\/p>\n","protected":false},"author":2100,"featured_media":24931,"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":[267,141],"class_list":["post-24932","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-yoga","category-academy","tag-daily-yoga","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24932","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=24932"}],"version-history":[{"count":1,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24932\/revisions"}],"predecessor-version":[{"id":24961,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/24932\/revisions\/24961"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/24931"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=24932"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=24932"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=24932"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"\"](\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/04\/FotoJet-2026-04-09T101708.747.jpg\")
<\/figure>\n![\"\u5b30\u5152\u5f0f](\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Child_s-Pose.jpg\")
\n![\"\"](\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg\")
<\/a><\/div>\n![\"\"](\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/02\/Bridge-Pose1-scaled.jpg\")
<\/p>\n![\"\u8eba\u59ff\u626d\u8f49](\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Reclined-Spinal-Twist2.jpg\")
\n![\"\"](\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2026-04-14-at-16.02.00.jpeg\")
<\/a><\/div>\n![\"\u6524\u5c4d\u5f0f](\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Corpse-Pose.jpg\")
\n