{"id":8975,"date":"2021-08-15T02:06:00","date_gmt":"2021-08-15T02:06:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=8975"},"modified":"2022-11-18T03:20:18","modified_gmt":"2022-11-18T03:20:18","slug":"burn-calories-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/","title":{"rendered":"\u4e03\u5929\u7626\u8eab\u745c\u73c8\uff01\u52e4\u7df4\u9019 3 \u62db\uff0c\u4e0d\u7528\u7bc0\u98df\u4e5f\u80fd\u8b93\u9ad4\u614b\u66f4\u597d\u770b"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-3750918966\"><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=\"\"  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\/><\/a><\/div><p>\u73fe\u4ee3\u4eba\u7d93\u5e38\u58d3\u529b\u904e\u5927\u52a0\u4e0a\u6bcf\u5929\u4e0a\u73ed\u4e45\u5750\uff0c\u8eab\u9ad4\u4ee3\u8b1d\u5faa\u74b0\u8b8a\u5dee\uff0c\u9084\u6703\u8b93\u6cb9\u8102\u90fd\u56e4\u7a4d\u5728\u8179\u90e8\u8ddf\u81c0\u90e8\uff0c\u9020\u6210\u5c0f\u8179\u3001\u5c41\u80a1\u8b8a\u5927\uff0c\u4f7f\u5f97\u6574\u500b\u4eba\u770b\u8d77\u4f86\u864e\u80cc\u718a\u8170\uff0c\u662f\u5f88\u591a\u4e0a\u73ed\u65cf\u5973\u751f\u7684\u60e1\u5922\u3002<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e14d2ca5d34\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" 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href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/#%E6%83%B3%E8%A6%81%E8%AE%93%E9%AB%94%E6%85%8B%E8%AE%8A%E5%BE%97%E6%9B%B4%E5%A5%BD%EF%BC%9A%E6%9C%80%E6%9C%89%E6%95%88%E7%9A%84%E6%96%B9%E5%BC%8F%E6%98%AF%E6%B8%9B%E8%84%82\">\u60f3\u8981\u8b93\u9ad4\u614b\u8b8a\u5f97\u66f4\u597d\uff1a\u6700\u6709\u6548\u7684\u65b9\u5f0f\u662f\u6e1b\u8102<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/#%E7%98%A6%E8%BA%AB%E7%91%9C%E4%BC%BD%E6%8B%9B%E5%BC%8F%E4%BB%8B%E7%B4%B9\">\u7626\u8eab\u745c\u4f3d\u62db\u5f0f\u4ecb\u7d39<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/#1_%E8%88%B9%E5%BC%8F%EF%BC%88Navasana%EF%BC%9Bboat-pose%EF%BC%89\">1. \u8239\u5f0f\uff08Navasana\uff1bboat-pose\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/#2_%E7%89%9B%EF%BC%8F%E8%B2%93%E5%BC%8F_%EF%BC%88Marjariasana_Cat_Cow_Pose%EF%BC%89\">2. \u725b\uff0f\u8c93\u5f0f \uff08Marjariasana\/ Cat Cow Pose\uff09<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/#%E2%80%93_%E8%B2%93%E5%BC%8F\">&#8211; \u8c93\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/#%E2%80%93_%E7%89%9B%E5%BC%8F\">&#8211; \u725b\u5f0f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/15\/burn-calories-yoga\/#3_%E6%A9%8B%E5%BC%8FSetu_Bandhasana\">3. \u6a4b\u5f0f(Setu Bandhasana)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%83%B3%E8%A6%81%E8%AE%93%E9%AB%94%E6%85%8B%E8%AE%8A%E5%BE%97%E6%9B%B4%E5%A5%BD%EF%BC%9A%E6%9C%80%E6%9C%89%E6%95%88%E7%9A%84%E6%96%B9%E5%BC%8F%E6%98%AF%E6%B8%9B%E8%84%82\"><\/span>\u60f3\u8981\u8b93\u9ad4\u614b\u8b8a\u5f97\u66f4\u597d\uff1a\u6700\u6709\u6548\u7684\u65b9\u5f0f\u662f\u6e1b\u8102<span class=\"ez-toc-section-end\"><\/span><\/h2><p>\u6e1b\u8102\u9664\u4e86\u80fd\u8b93\u8eab\u9ad4\u7684\u66f2\u7dda\u597d\u770b\u4e4b\u5916\uff0c\u4e5f\u80fd\u964d\u4f4e\u5167\u81df\u7684\u8102\u80aa\u6578\u3001\u9810\u9632\u5fc3\u8840\u7ba1\u75be\u75c5\uff0c\u8b93\u8eab\u9ad4\u66f4\u5065\u5eb7\u3002\u800c\u745c\u4f3d\u5c0d\u65bc\u71c3\u8102\u7684\u6548\u679c\u6975\u4f73\uff0c\u9577\u671f\u7df4\u7fd2\u53ef\u80fd\u6bd4\u6162\u8dd1\u4f86\u5f97\u66f4\u6709\u6548\u7387\u3002\u56e0\u70ba\u745c\u4f3d\u904b\u52d5\u4e3b\u8981\u662f\u900f\u904e\u4e0d\u540c\u8b8a\u5316\u7684\u9ad4\u5f0f\u935b\u934a\u5404\u500b\u808c\u8089\u7fa4\uff0c\u4e26\u85c9\u7531\u62c9\u4f38\u4f86\u653e\u9b06\u7b4b\u9aa8\u3001\u6309\u6469\u5167\u81df\u5668\u5b98\uff0c\u5728\u63d0\u5347\u57fa\u790e\u4ee3\u8b1d\u7387\u7684\u540c\u6642\u66f4\u5e6b\u52a9\u63d0\u9ad8\u71c3\u8102\u7387\uff0c\u5c31\u7b97\u5728\u4f11\u606f\u6216\u975c\u6b62\u7684\u6642\u5019\uff0c\u8eab\u9ad4\u4e5f\u53ef\u4ee5\u4fdd\u6301\u4e00\u5b9a\u7684\u71b1\u91cf\u6d88\u8017\u3002<\/p><p>\u672c\u7bc7\u5c07\u8981\u6559\u5927\u5bb6\u5e7e\u7d44\u521d\u968e\u745c\u73c8\u52d5\u4f5c\uff0c\u5e73\u6642\u5728\u5bb6\u5229\u7528\u96f6\u788e\u6642\u9593\u5c31\u80fd\u505a\uff0c\u8b93\u4f60\u517c\u9867\u6e1b\u8102\u9084\u80fd\u96d5\u5851\u8eab\u5f62\uff1a<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%98%A6%E8%BA%AB%E7%91%9C%E4%BC%BD%E6%8B%9B%E5%BC%8F%E4%BB%8B%E7%B4%B9\"><\/span>\u7626\u8eab\u745c\u4f3d\u62db\u5f0f\u4ecb\u7d39<span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E8%88%B9%E5%BC%8F%EF%BC%88Navasana%EF%BC%9Bboat-pose%EF%BC%89\"><\/span>1. <strong>\u8239\u5f0f\uff08<strong>Navasana<\/strong>\uff1bboat-pose\uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-29.png\" alt=\"\" class=\"wp-image-9512\" width=\"1034\" height=\"692\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-29.png 850w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-29-300x201.png 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-29-768x514.png 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-29-600x402.png 600w\" sizes=\"(max-width: 1034px) 100vw, 1034px\" \/><figcaption><strong>\u5716\u7247\u4f86\u6e90<\/strong>\uff1a<a href=\"https:\/\/www.pinterest.com\/pin\/586734657686334115\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pinterest<\/a><\/figcaption><\/figure><p>\u9996\u5148\uff0c\u4f86\u4ecb\u7d39\u591a\u91cd\u6838\u5fc3\u8a13\u7df4\u7684\u59ff\u52e2\u2014\u2014\u8239\u5f0f\u3002\u8eab\u9ad4\u50c5\u9760\u81c0\u90e8\u652f\u6490\uff0c\u5c07\u529b\u91cf\u96c6\u4e2d\u5728\u8179\u90e8\u808c\u8089\u7fa4\uff0c\u9054\u5230\u817f\u90e8\u62c9\u4f38\u3001\u935b\u934a\u80cc\u90e8\u808c\u7fa4\u3001\u589e\u52a0\u624b\u90e8\u8010\u529b\u7b49\u6548\u679c\u3002\u540c\u6642\u53ef\u4ee5\u8a13\u7df4\u8eab\u9ad4\u5e73\u8861\u3001\u8212\u5c55\u80cc\u7b4b\uff0c\u5c0d\u65bc\u9577\u671f\u4e45\u5750\u3001\u59ff\u52e2\u4e0d\u826f\u7684\u4e0a\u73ed\u65cf\u4f86\u8aaa\uff0c\u662f\u500b\u5f88\u597d\u7684\u7df4\u7fd2\u59ff\u52e2\u3002<\/p><p><strong>\u52d5\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p><ul class=\"wp-block-list\"><li>\u91cd\u5fc3\u653e\u5728\u81c0\u90e8\u4e0a\uff0c\u8173\u62ac\u8d77\u4e26\u4f38\u76f4\u7d04 70 \u5ea6\u5de6\u53f3\uff0c\u624b\u53ef\u4ee5\u5148\u653e\u5728\u819d\u84cb\u5169\u5074\uff0c\u773c\u795e\u4e9b\u5fae\u671d\u4e0a\u770b\u8457\u8173\u5c16\u3002<\/li><\/ul><ul class=\"wp-block-list\"><li>\u7b49\u8eab\u9ad4\u91cd\u5fc3\u5e73\u8861\u5f8c\uff0c\u53ef\u8a66\u8457\u5c07\u624b\u5411\u524d\u4f38\u76f4\uff0c\u4fdd\u6301\u59ff\u52e2\u7d04 3 \u81f3 5 \u500b\u547c\u5438\u3002<\/li><\/ul><p><strong>Hello Yogis \u6280\u5de7\u5206\u4eab\uff1a<\/strong>\u6b64\u59ff\u52e2\u65bd\u4f5c\u6642\u5efa\u8b70\u4f7f\u7528\u745c\u4f3d\u588a<\/p><div class=\"hello-15-p\" id=\"hello-633610411\"><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><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E7%89%9B%EF%BC%8F%E8%B2%93%E5%BC%8F_%EF%BC%88Marjariasana_Cat_Cow_Pose%EF%BC%89\"><\/span><strong>2. \u725b\uff0f\u8c93\u5f0f \uff08Marjariasana\/ Cat Cow Pose\uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u725b\u8c93\u5f0f\u975e\u5e38\u9069\u5408\u745c\u4f3d\u521d\u5b78\u8005\uff0c\u52d5\u4f5c\u7c21\u55ae\u4e14\u5bb9\u6613\u9054\u6210\u3002\u725b\u8c93\u5f0f\u7684\u91cd\u9ede\u5728\u65bc\u547c\u5438\u7684\u8abf\u7bc0\uff0c\u900f\u904e\u547c\u5438\u4f86\u8b8a\u5316\u59ff\u52e2\uff0c\u5438\u6c23\u52d5\u4f5c\u7a31\u70ba\u725b\u5f0f\uff1b\u5410\u6c23\u62f1\u80cc\u5247\u70ba\u8c93\u5f0f\u3002\u53ef\u5e6b\u52a9\u63d0\u9ad8\u547c\u5438\u6a5f\u80fd\u3001\u935b\u934a\u80cc\u90e8\u808c\u8089\u3001\u8212\u7de9\u4e45\u5750\u6216\u59ff\u52e2\u4e0d\u826f\u6240\u9020\u6210\u7684\u8170\u75db\u3002<\/p><p><strong>\u52d5\u4f5c\u6b65\u9a5f\uff1a<\/strong><\/p><ul class=\"wp-block-list\"><li>\u624b\u8173\u6490\u5730\u8207\u80a9\u540c\u5bec\uff0c\u8eab\u9ad4\u4fdd\u6301\u8207\u5730\u9762\u5e73\u884c\uff0c\u5927\u817f\u3001\u624b\u81c2\u5247\u8207\u5730\u9762\u5782\u76f4\u3002<\/li><\/ul><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E8%B2%93%E5%BC%8F\"><\/span><strong>&#8211; \u8c93\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4><figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-30.png\" alt=\"\" class=\"wp-image-9515\" width=\"1064\" height=\"628\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-30.png 879w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-30-300x177.png 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-30-768x453.png 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-30-600x354.png 600w\" sizes=\"(max-width: 1064px) 100vw, 1064px\" \/><figcaption><strong>\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pinterest.com\/pin\/603763893795618219\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pinterest<\/a><\/strong><\/figcaption><\/figure><ul class=\"wp-block-list\"><li>\u5410\u6c23\u6536\u7dca\u8179\u90e8\uff0c\u80cc\u90e8\u5411\u4e0a\u9686\u8d77\uff0c\u982d\u76e1\u53ef\u80fd\u7684\u671d\u5c3e\u9aa8\u9760\u8fd1\u3002<\/li><\/ul><h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%93_%E7%89%9B%E5%BC%8F\"><\/span><strong>&#8211; \u725b\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4><figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-31.png\" alt=\"\" class=\"wp-image-9517\" width=\"1071\" height=\"603\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-31.png 988w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-31-300x169.png 300w, 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is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-32.png\" alt=\"\" class=\"wp-image-9519\" width=\"1070\" height=\"714\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-32.png 950w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-32-300x200.png 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-32-768x513.png 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/image-32-600x400.png 600w\" sizes=\"(max-width: 1070px) 100vw, 1070px\" \/><figcaption><strong>\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/3822650\/\" target=\"_blank\" rel=\"noreferrer noopener\">Elina 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href=\"https:\/\/82df2b4a.sibforms.com\/serve\/MUIFAOJ8ldx4mBJsid02Z9srcdCP-EbhSYtElydclF2Lyb7NdVbERB0d4NmuYu_eawDPR01xvGGPStiRzJHyX83Yjd_CFI73AJ1kS7hK-Dzjyz0kUtJ8BLbkNnep5aTDAkVkWYp6pWVZr2X_LXL9i9mAOMQShp_GN1PGto9PVgAFWyBApeAOkW3NiNIzb1uPmyDbbXGjRgBnHAmJ\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-07-15 at 00.27.11\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1024x341.jpeg 1024w, 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