{"id":24991,"date":"2026-05-20T12:00:00","date_gmt":"2026-05-20T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24991"},"modified":"2026-05-20T13:26:42","modified_gmt":"2026-05-20T05:26:42","slug":"pelvic-floor-stretches","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/05\/20\/pelvic-floor-stretches\/","title":{"rendered":"\u745c\u73c8\u8001\u5e2b\u89e3\u5bc6\u300c\u9806\u7522\u95dc\u9375\u300d\uff1a\u5b55\u5a66\u745c\u73c8\u5225\u53ea\u7df4\u51f1\u683c\u723e\u904b\u52d5\uff0c\u9084\u8981\u505a\u9019 2 \u500b\u9aa8\u76c6\u5e95\u808c\u52d5\u4f5c\uff01"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-802938176\"><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>\u63d0\u5230\u5b55\u5a66\u745c\u73c8\uff0c\u4f60\u4e00\u5b9a\u5c0d\u300c\u51f1\u683c\u723e\u904b\u52d5\uff08Kegel Exercises\uff09\u300d\u8033\u719f\u80fd\u8a73\uff0c\u8a31\u591a\u91ab\u5e2b\u8207\u885b\u6559\u6587\u7ae0\u4e5f\u90fd\u5f37\u8abf\u8981\u591a\u7df4\u51f1\u683c\u723e\u4f86\u9810\u9632\u5c3f\u5931\u7981\u3002\u9019\u7576\u7136\u6c92\u932f\uff0c\u4f46\u5982\u679c\u4f60\u5728\u5b55\u671f\u904e\u5ea6\u935b\u934a\u9aa8\u76c6\u5e95\u808c\uff0c\u800c\u6c92\u6709\u540c\u6b65\u7df4\u7fd2\u653e\u9b06\uff0c\u5728\u751f\u7522\u6aaf\u4e0a\u53ef\u80fd\u6703\u9762\u81e8\u5927\u9ebb\u7169\u3002<\/p>\n<p>\u8a66\u60f3\u4e00\u4e0b\uff0c\u751f\u7522\u5c31\u50cf\u662f\u5bf6\u5bf6\u8981\u63a8\u958b\u4e00\u6247\u9580\u4f86\u5230\u9019\u500b\u4e16\u754c\u3002\u5982\u679c\u9019\u6247\u9580\uff08\u9aa8\u76c6\u5e95\u808c\uff09\u7dca\u7dca\u9396\u6b7b\uff0c\u5bf6\u5bf6\u8981\u600e\u9ebc\u51fa\u4f86\uff1f\u4f60\u771f\u6b63\u9700\u8981\u7684\u662f<strong>\u6709\u5f48\u6027<\/strong>\u7684\u9aa8\u76c6\u5e95\u808c\uff0c\u56e0\u6b64\u9664\u4e86\u7df4\u7fd2\u5982\u4f55\u7dca\u5be6\u9aa8\u76c6\u5e95\u808c\u4e4b\u5916\uff0c\u4e5f\u8981\u5b78\u6703\u5982\u4f55\u653e\u9b06\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u8a8d\u8b58\u4f60\u7684\u9aa8\u76c6\u5e95\u808c<\/h2>\n<p>\u9aa8\u76c6\u5e95\u808c\u662f\u4e00\u7fa4\u4f4d\u65bc\u9aa8\u76c6\u5e95\u90e8\u7684\u808c\u8089\u7fa4\uff0c\u50cf\u4e00\u5f35\u540a\u5e8a\u4e00\u6a23\uff0c\u652f\u6490\u8457\u8180\u80f1\u3001\u5b50\u5bae\u8207\u76f4\u8178\u3002\u9019\u7fa4\u808c\u8089\u7684\u72c0\u614b\u76f4\u63a5\u5f71\u97ff\u61f7\u5b55\u8207\u751f\u7522\u7684\u904e\u7a0b\uff0c\u9700\u8981\u5728\u300c\u529b\u91cf\u300d\u8207\u300c\u67d4\u8edf\u5ea6\u300d\u4e4b\u9593\u627e\u5230\u5e73\u8861\u3002<\/p>\n<p>\u9aa8\u76c6\u5e95\u808c\u7684\u72c0\u614b\u53ef\u80fd\u51fa\u73fe\u5169\u500b\u6975\u7aef\uff1a<\/p>\n<ul>\n<li><strong>\u9aa8\u76c6\u5e95\u808c\u592a\u9b06\uff1a<\/strong> \u5bb9\u6613\u6f0f\u5c3f\u3001\u5b50\u5bae\u812b\u5782\uff08\u5f88\u591a\u751f\u904e\u5b69\u5b50\u7684\u5abd\u5abd\u90fd\u6703\u9019\u6a23\uff09<\/li>\n<li><strong>\u9aa8\u76c6\u5e95\u808c\u592a\u7dca\uff1a<\/strong> \u5bb9\u6613\u5c0e\u81f4\u6027\u4ea4\u75bc\u75db\u3001\u4fbf\u79d8\uff0c\u4ee5\u53ca<strong>\u7522\u7a0b\u9072\u6eef<\/strong>\u8207\u56b4\u91cd\u7684<strong>\u6703\u9670\u6495\u88c2\u50b7<\/strong><\/li>\n<\/ul>\n<p>\u8a31\u591a\u4eba\u53ea\u91cd\u8996\u524d\u8005\uff0c\u537b\u5ffd\u7565\u4e86\u5f8c\u8005\u7684\u98a8\u96aa\u3002\u7279\u5225\u662f\u90a3\u4e9b\u7fd2\u6163\u6027\u7dca\u7e43\u7684\u5abd\u5abd\uff0c\u66f4\u5bb9\u6613\u5728\u751f\u7522\u6642\u906d\u9047\u56f0\u96e3\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u70ba\u4ec0\u9ebc\u300c\u653e\u9b06\u300d\u5c0d\u9806\u7522\u9019\u9ebc\u91cd\u8981\uff1f<\/h2>\n<p>\u5728\u7b2c\u4e8c\u7522\u7a0b\uff08\u5c07\u5bf6\u5bf6\u5a29\u51fa\uff09\u6642\uff0c\u9aa8\u76c6\u5e95\u808c\u5fc5\u9808\u6709\u80fd\u529b\u6975\u5ea6\u5ef6\u5c55\u3001\u653e\u9b06\uff0c\u624d\u80fd\u8b93\u80ce\u982d\u9806\u5229\u901a\u904e\u3002\u5982\u679c\u4f60\u56e0\u70ba\u7dca\u5f35\u6216\u808c\u8089\u9577\u671f\u7dca\u7e43\uff0c\u9aa8\u76c6\u5e95\u808c\u7121\u6cd5\u653e\u9b06\uff0c\u5c31\u50cf\u662f\u5bf6\u5bf6\u5728\u649e\u4e00\u9762\u786c\u7246\uff0c\u9019\u4e0d\u50c5\u6703\u5ef6\u9577\u7522\u7a0b\uff0c\u9084\u53ef\u80fd\u56e0\u70ba\u808c\u8089\u50f5\u786c\u7f3a\u4e4f\u5f48\u6027\u800c\u9020\u6210\u56b4\u91cd\u6495\u88c2\u3002<\/p><div class=\"hello-15-p\" id=\"hello-1481122158\"><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>\u751f\u7522\u662f\u4e00\u4ef6\u4e0d\u5bb9\u6613\u7684\u4e8b\uff0c\u4f60\u9700\u8981\u5b50\u5bae\u6536\u7e2e\u7684\u529b\u91cf\uff08\u5bae\u7e2e\uff09\uff0c\u4e5f\u9700\u8981\u9aa8\u76c6\u5e95\u808c\u7684\u5168\u7136\u81e3\u670d\uff08\u653e\u9b06\uff09\uff0c\u5fc5\u9808\u627e\u5230\u529b\u6c23\u8207\u67d4\u97cc\u7684\u5e73\u8861\u3002\u56e0\u6b64\uff0c\u5f9e\u61f7\u5b55\u4e2d\u671f\u958b\u59cb\uff0c\u6709\u610f\u8b58\u5730\u7df4\u7fd2\u9aa8\u76c6\u5e95\u808c\u7684\u653e\u9b06\uff0c\u5c31\u6210\u4e86\u9806\u7522\u6e96\u5099\u4e2d\u4e0d\u53ef\u6216\u7f3a\u7684\u4e00\u74b0\u3002<\/p>\n<h2 class=\"wp-block-heading\">\u9806\u7522\u745c\u73c8\u7df4\u7fd2\u6307\u5357<\/h2>\n<p>\u5728\u9019\u7bc7\u6587\u7ae0\u4e2d\uff0c\u6211\u5011\u9080\u8acb\u5230\u8cc7\u6df1\u745c\u73c8\u8001\u5e2b Samantha \u4f86\u6559\u4f60\u5169\u500b\u6709\u6548\u7684\u9aa8\u76c6\u5e95\u808c\u7df4\u7fd2\u65b9\u6cd5\uff0c\u4f60\u53ef\u4ee5\u5f9e\u61f7\u5b55 34 \u9031\u5de6\u53f3\u958b\u59cb\u898f\u5f8b\u7df4\u7fd2\u3002<\/p>\n<h3 class=\"wp-block-heading\"><strong>1. \u82b1\u82de\u547c\u5438\u6cd5\uff08The Blooming Flower\uff09<\/strong><\/h3>\n<p>\u82b1\u82de\u547c\u5438\u6cd5\u662f\u4e00\u500b\u7d50\u5408\u8996\u89ba\u60f3\u50cf\u8207\u547c\u5438\u7684\u7df4\u7fd2\uff0c\u5e6b\u52a9\u4f60\u9023\u7d50\u9aa8\u76c6\u5e95\u7684\u653e\u9b06\u611f\u3002\u9019\u500b\u7df4\u7fd2\u5c24\u5176\u9069\u5408\u5728\u665a\u4e0a\u7761\u524d\u9032\u884c\uff0c\u53ef\u4ee5\u5e6b\u52a9\u4f60\u6162\u6162\u5efa\u7acb\u8207\u9aa8\u76c6\u5e95\u808c\u7684\u5c0d\u8a71\u3002<\/p>\n<p><strong>\u7df4\u7fd2\u65b9\u5f0f\uff1a<\/strong><\/p><div class=\"hello-content-4\" id=\"hello-3206682960\"><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<ol>\n<li>\n<p><strong>\u59ff\u52e2\uff1a<\/strong> \u63a1\u5750\u59ff\uff08\u5750\u5728\u745c\u73c8\u78da\u3001\u745c\u73c8\u6795\u6216\u6905\u5b50\u4e0a\uff09\uff0c\u80cc\u90e8\u633a\u76f4\u4f46\u653e\u9b06\uff0c\u80a9\u8180\u81ea\u7136\u4e0b\u6c89\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u5438\u6c23\uff08\u7dbb\u653e\uff09\uff1a<\/strong> \u9589\u4e0a\u773c\u775b\uff0c\u60f3\u50cf\u4f60\u7684\u9aa8\u76c6\u5e95\u808c\uff08\u6703\u9670\u8655\uff09\u662f\u4e00\u6735\u542b\u82de\u5f85\u653e\u7684\u73ab\u7470\u82b1\u3002\u96a8\u8457\u6df1\u6df1\u5438\u6c23\uff0c\u5c07\u6c23\u606f\u5f15\u5c0e\u81f3\u9aa8\u76c6\u5e95\uff0c\u60f3\u50cf\u9019\u6735\u82b1\u7684\u82b1\u74e3\u4e00\u7247\u7247\u5411\u5916\u5c55\u958b\u3001\u7dbb\u653e\u3002\u611f\u89ba\u6703\u9670\u90e8\u5fae\u5fae\u5411\u5916\u63a8\u3001\u8b8a\u8edf\u3001\u8b8a\u5bec\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u5410\u6c23\uff08\u5fa9\u4f4d\uff09\uff1a<\/strong> \u8f15\u8f15\u5410\u6c23\uff0c\u82b1\u74e3\u81ea\u7136\u6536\u650f\uff0c\u4e0d\u9700\u8981\u523b\u610f\u7528\u529b\u593e\u7dca\uff0c\u53ea\u8981\u56de\u5230\u539f\u4f4d\u5373\u53ef\u3002<\/p>\n<\/li>\n<\/ol>\n<p>\u6301\u7e8c\u91cd\u8907 5\u201310 \u500b\u547c\u5438\u5faa\u74b0\uff0c\u6bcf\u5929\u65e9\u665a\u5404\u7df4\u7fd2\u4e00\u6b21\u3002\u9019\u500b\u7df4\u7fd2\u770b\u4f3c\u7c21\u55ae\uff0c\u537b\u80fd\u6df1\u5165\u5730\u559a\u9192\u4f60\u5c0d\u9aa8\u76c6\u5e95\u808c\u7684\u611f\u77e5\u8207\u653e\u9b06\u80fd\u529b\u3002<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/wp-content\/uploads\/2025\/07\/Goddess-Pose.jpg\" alt=\"\u5973\u795e\u5f0f (Goddess Pose)\" \/>\n<figcaption class=\"wp-element-caption\">\u5973\u795e\u5f0f (Goddess Pose)<\/figcaption>\n<\/figure>\n<h3><strong>2. \u5973\u795e\u5f0f\uff08Goddess Pose \/ Utkata Konasana\uff09<\/strong><\/h3>\n<p>\u5973\u795e\u5f0f\u662f\u985e\u4f3c\u6df1\u8e72\u7684\u745c\u73c8\u52d5\u4f5c\uff0c\u80fd\u5229\u7528\u5730\u5fc3\u5f15\u529b\u5e6b\u52a9\u9aa8\u76c6\u6253\u958b\u3002\u9664\u4e86\u55ae\u7368\u7df4\u7fd2\u9019\u500b\u52d5\u4f5c\u5916\uff0c\u4f60\u9084\u53ef\u4ee5\u7d50\u5408\u82b1\u82de\u547c\u5438\u6cd5\uff0c\u5728\u9019\u500b\u59ff\u52e2\u4e0b\u611f\u53d7\u9aa8\u76c6\u5e95\u808c\u7684\u4f38\u5c55\u8207\u653e\u9b06\u3002<\/p>\n<p><strong>\u7df4\u7fd2\u65b9\u5f0f\uff1a<\/strong><\/p>\n<ol>\n<li>\n<p><strong>\u96d9\u8173\u6253\u958b\u6bd4\u81c0\u90e8\u5bec\uff0c<\/strong> \u8173\u5c16\u5411\u5916 45 \u5ea6\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u6162\u6162\u8e72\u4e0b\uff0c<\/strong> \u5c07\u8eab\u9ad4\u91cd\u5fc3\u5f80\u4e0b\u6c89\uff0c\u611f\u89ba\u9aa8\u76c6\u88ab\u5730\u5fc3\u5f15\u529b\u6eab\u67d4\u5730\u5f80\u4e0b\u62c9\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u5728\u4e0b\u8e72\u72c0\u614b\u4e0b\uff0c<\/strong> \u914d\u5408\u82b1\u82de\u547c\u5438\u6cd5\uff0c\u60f3\u50cf\u9aa8\u76c6\u5e95\u808c\u96a8\u8457\u5438\u6c23\u800c\u7dbb\u653e\u3001\u96a8\u8457\u5410\u6c23\u800c\u653e\u9b06\u3002<\/p>\n<\/li>\n<\/ol>\n<p><strong>\u8f14\u5177\u904b\u7528\uff1a<\/strong><\/p>\n<ul>\n<li>\u5982\u679c\u8173\u8ddf\u8e29\u4e0d\u5230\u5730\uff0c\u53ef\u4ee5\u5728\u8173\u8ddf\u8655\u588a\u6bdb\u5dfe\uff0c\u8b93\u8eab\u9ad4\u66f4\u7a69\u5b9a\u3002<\/li>\n<li>\u5982\u679c\u5927\u817f\u7121\u529b\u6216\u611f\u5230\u4e0d\u9069\uff0c\u53ef\u4ee5\u5750\u5728\u745c\u73c8\u78da\u4e0a\u652f\u6490\uff0c\u907f\u514d\u904e\u5ea6\u6df1\u8e72\u3002<\/li>\n<\/ul>\n<p>\u6bcf\u6b21\u7dad\u6301 30 \u79d2\u5230 1 \u5206\u9418\uff0c\u53ef\u6839\u64da\u9ad4\u529b\u8abf\u6574\uff0c\u6bcf\u9031\u7df4\u7fd2 3\u20135 \u6b21\u3002<\/p>\n<h2 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