{"id":9056,"date":"2021-08-14T05:04:24","date_gmt":"2021-08-14T05:04:24","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=9056"},"modified":"2022-05-04T14:48:44","modified_gmt":"2022-05-04T14:48:44","slug":"stretching-yoga","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2021\/08\/14\/stretching-yoga\/","title":{"rendered":"\u63b0\u63b0\u75e0\u75db\uff014 \u62db\u4f38\u5c55\u745c\u73c8\uff0c\u8b93\u4f60\u7684\u8eab\u9ad4\u4e0d\u518d\u7dca\u7e43\u7cfe\u7d50"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-2589720402\"><a href=\"https:\/\/oneyogaonline.com\/courses\/arm-balance-free\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-03-18 at 10.43.56\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><p>\u9f90\u5927\u7684\u5de5\u4f5c\u3001\u8ab2\u696d\u9020\u6210\u73fe\u4ee3\u4eba\u8eab\u5fc3\u58d3\u529b\u6975\u70ba\u9f90\u5927\uff0c\u9664\u4e86\u58d3\u7e2e\u4e86\u4f11\u606f\u7684\u6642\u9593\u4e4b\u5916\uff0c\u5f80\u5f80\u7121\u5f62\u4e2d\u4e5f\u6703\u6e1b\u5c11\u7761\u7720\u6642\u9593\u4f86\u5275\u9020\u66f4\u591a\u7684\u4f11\u9592\u5a1b\u6a02\u3002\u7121\u8ad6\u662f\u8ffd\u5287\u3001\u73a9\u624b\u904a\u3001\u7db2\u8cfc\u7b49\uff0c\u4e0a\u73ed\u4e45\u5750\u3001\u4e0b\u73ed\u8eba\u5728\u5e8a\u4e0a\uff0c\u9577\u6642\u9593\u7684\u59ff\u52e2\u4e0d\u6b63\u78ba\uff0c\u5bb9\u6613\u9020\u6210\u9019\u88e1\u75e0\u3001\u90a3\u88e1\u75db\u3002<\/p><p>\u4f60\u662f\u5426\u4e5f\u9577\u671f\u88ab\u8170\u75e0\u80cc\u75db\u7684\u8001\u6bdb\u75c5\u6240\u56f0\u64fe\u5462\uff1f\u53bb\u6309\u6469\u6216\u63a8\u62ff\u53c8\u53ea\u80fd\u77ed\u66ab\u8212\u7de9\u4e0d\u8212\u670d\uff0c\u82b1\u9322\u537b\u7121\u6cd5\u6839\u9664\u75bc\u75db\u5462\uff1f<\/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-69d667d1421b7\" 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\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d667d1421b7\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/14\/stretching-yoga\/#%E7%91%9C%E7%8F%88%E6%98%AF%E8%BA%AB%E9%AB%94%E7%97%A0%E7%97%9B%E7%9A%84%E6%95%91%E6%98%9F\">\u745c\u73c8\u662f\u8eab\u9ad4\u75e0\u75db\u7684\u6551\u661f<\/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\/14\/stretching-yoga\/#%E4%BC%B8%E5%B1%95%E7%91%9C%E7%8F%88%E5%9B%9B%E6%8B%9B%E5%8B%95%E4%BD%9C%EF%BC%8C%E8%AE%93%E4%BD%A0%E8%BC%95%E9%AC%86%E5%91%8A%E5%88%A5%E7%97%A0%E7%97%9B%E4%BA%BA%E7%94%9F\">\u4f38\u5c55\u745c\u73c8\u56db\u62db\u52d5\u4f5c\uff0c\u8b93\u4f60\u8f15\u9b06\u544a\u5225\u75e0\u75db\u4eba\u751f<\/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\/14\/stretching-yoga\/#1_%E4%B8%8B%E7%8A%AC%E5%BC%8FDownward_facing_dog\">1. \u4e0b\u72ac\u5f0f(Downward facing dog)<\/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\/14\/stretching-yoga\/#2_%E5%9D%90%E5%A7%BF%E5%89%8D%E5%BD%8E%EF%BC%88Forward_bending_Pose%EF%BC%89\">2. \u5750\u59ff\u524d\u5f4e\uff08Forward bending Pose\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/14\/stretching-yoga\/#3_%E7%AB%99%E5%A7%BF%E5%89%8D%E5%BD%8E%E5%BC%8F%EF%BC%88Standing_forward_fold%EF%BC%89\">3. \u7ad9\u59ff\u524d\u5f4e\u5f0f\uff08Standing forward fold\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/14\/stretching-yoga\/#4_%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F%EF%BC%88Low_Lunge%EF%BC%89\">4. \u4f4e\u5f13\u6b65\u5f0f\uff08Low Lunge\uff09<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%91%9C%E7%8F%88%E6%98%AF%E8%BA%AB%E9%AB%94%E7%97%A0%E7%97%9B%E7%9A%84%E6%95%91%E6%98%9F\"><\/span><strong>\u745c\u73c8\u662f\u8eab\u9ad4\u75e0\u75db\u7684\u6551\u661f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/pexels-elina-fairytale-3822220-1024x682.jpg\" alt=\"\" class=\"wp-image-9445\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/pexels-elina-fairytale-3822220-1024x682.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/pexels-elina-fairytale-3822220-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/pexels-elina-fairytale-3822220-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/pexels-elina-fairytale-3822220-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2021\/08\/pexels-elina-fairytale-3822220.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption><strong>\u5716\u7247\u4f86\u6e90\uff1a<\/strong><a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/3822220\/\" target=\"_blank\" rel=\"noreferrer noopener\">Elina Fairytale@Pexel<\/a><\/figcaption><\/figure><p>\u5176\u5be6\uff0c\u7c21\u55ae\u7684\u745c\u73c8\u5c31\u80fd\u8b93\u808c\u8089\u3001\u7b4b\u9aa8\u9054\u5230\u826f\u597d\u7684\u62c9\u4f38\u6548\u679c\uff0c\u80fd\u5728\u7dad\u6301\u8eab\u5f62\u7684\u540c\u6642\u8b93\u8eab\u9ad4\u8a18\u61b6\u4f4f\u6b63\u78ba\u7684\u751f\u6d3b\u59ff\u52e2\uff0c\u6709\u6548\u5730\u5f9e\u751f\u6d3b\u4f5c\u606f\u4e2d\u6539\u5584\u8170\u9178\u80cc\u75db\u7684\u8001\u6bdb\u75c5\uff0c\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u8fd1\u5e7e\u5e74\u745c\u73c8\u6df1\u7372\u4e0a\u73ed\u65cf\u5973\u6027\u5927\u611b\u7684\u539f\u56e0\u3002\u5c31\u7b97\u4f60\u662f\u745c\u73c8\u65b0\u624b\uff0c\u4e5f\u80fd\u900f\u904e\u7c21\u55ae\u7684\u4f38\u5c55\u745c\u73c8\u5e6b\u52a9\u9577\u671f\u7dca\u7e43\u7684\u808c\u8089\u5f97\u5230\u8212\u7de9\u3002<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BC%B8%E5%B1%95%E7%91%9C%E7%8F%88%E5%9B%9B%E6%8B%9B%E5%8B%95%E4%BD%9C%EF%BC%8C%E8%AE%93%E4%BD%A0%E8%BC%95%E9%AC%86%E5%91%8A%E5%88%A5%E7%97%A0%E7%97%9B%E4%BA%BA%E7%94%9F\"><\/span><strong>\u4f38\u5c55\u745c\u73c8\u56db\u62db\u52d5\u4f5c\uff0c\u8b93\u4f60\u8f15\u9b06\u544a\u5225\u75e0\u75db\u4eba\u751f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E4%B8%8B%E7%8A%AC%E5%BC%8FDownward_facing_dog\"><\/span>1. <strong>\u4e0b\u72ac\u5f0f(Downward facing dog)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1024x683.jpg\" alt=\"\" class=\"wp-image-12835\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5968.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u57fa\u790e\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/12\/21\/downward-facing-dog\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0b\u72ac\u5f0f<\/a>\u5728\u62c9\u4f38\u745c\u73c8\u4e2d\u6700\u53d7\u6b61\u8fce\uff0c\u9664\u4e86\u4f38\u5c55\u80cc\u90e8\u7dca\u7e43\u7684\u808c\u8089\u4e4b\u5916\uff0c\u540c\u6642\u9084\u53ef\u4ee5\u5ef6\u5c55\u817f\u90e8\u7dca\u7e43\u7684\u808c\u8089\uff0c\u904e\u7a0b\u4e2d\u85c9\u7531<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/30\/pranayama\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8abf\u7bc0\u547c\u5438<\/a>\u53ef\u4ee5\u8212\u7de9\u810a\u690e\u7684\u58d3\u529b\uff0c\u9577\u671f\u5750\u59ff\u4e0d\u6b63\u78ba\u6240\u9020\u6210\u7684\u810a\u690e\u58d3\u8feb\u6216\u5074\u5f4e\uff0c\u4e5f\u80fd\u5f97\u4ee5\u7372\u5f97\u4f38\u5c55\u8207\u6539\u5584\u3002<\/p><p><strong>\u59ff\u52e2\u6b65\u9a5f\uff1a<\/strong><\/p><ul class=\"wp-block-list\"><li>\u8dea\u5728<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/09\/26\/yoga-mat-brand-compared\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u588a<\/a>\u4e0a\uff0c\u5229\u7528\u96d9\u624b\u8207\u96d9\u8173\u7684\u529b\u91cf\u5c07\u8eab\u9ad4\u6490\u8d77\u3002<\/li><li>\u81c0\u90e8\u7ff9\u9ad8\uff0c\u80cc\u90e8\u653e\u9b06\uff0c\u518d\u8b93\u982d\u90e8\u653e\u9b06\u4e0b\u5782\u3002<\/li><li>\u8a18\u5f97\u96d9\u624b\u9808\u8cbc\u7dca\u5730\u9762\u3001\u8173\u8ddf\u7ad9\u7a69\uff0c\u8179\u90e8\u6536\u7dca\uff0c\u5c07\u8996\u7dda\u653e\u5728\u8173\u8dbe\u8655\u3002\u4e00\u6b21\u7dad\u6301 3-5 \u500b\u547c\u5438\u3002<\/li><\/ul><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E5%9D%90%E5%A7%BF%E5%89%8D%E5%BD%8E%EF%BC%88Forward_bending_Pose%EF%BC%89\"><\/span><strong>2. \u5750\u59ff\u524d\u5f4e\uff08Forward bending Pose\uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5648-1024x683.jpg\" alt=\"\" class=\"wp-image-12832\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5648-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5648-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5648-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5648-1536x1024.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5648-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5648.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u5750\u59ff\u524d\u5f4e\u5c6c\u65bc\u8f03\u70ba\u5e73\u975c\u3001\u653e\u9b06\u7684\u59ff\u52e2\uff0c\u9069\u5408\u7761\u524d\u653e\u9b06\u808c\u8089\u540c\u6642\u6709\u52a9\u65bc\u63d0\u5347\u7761\u7720\u54c1\u8cea\uff0c\u82e5\u5e73\u5e38\u58d3\u529b\u5927\u96e3\u4ee5\u5165\u7761\u7684\u670b\u53cb\u5011\uff0c\u4e0d\u59a8\u5728\u7761\u524d 15 \u5206\u9418\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/10\/27\/pillow-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u6795\u982d\u745c\u4f3d<\/a>\u4e2d\u52a0\u5165\u5750\u59ff\u524d\u5f4e\u5f0f\u3002<\/p><div class=\"hello-15-p\" id=\"hello-4029663793\"><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><p><strong>\u59ff\u52e2\u6b65\u9a5f\uff1a<\/strong><\/p><ul class=\"wp-block-list\"><li>\u5148\u5750\u5728\u73c8\u4f3d\u588a\u4e0a\uff0c\u5c07\u96d9\u8173\u5f80\u524d\u4f38\u76f4\u3002\u5438\u6c23\u6642\u633a\u76f4\u810a\u67f1\u5411\u4e0a\u3002<\/li><li>\u5410\u6c23\u6642\u8eab\u9ad4\u5411\u524d\u4e26\u6162\u6162\uff0c\u5c07\u96d9\u624b\u6273\u4f4f\u4f38\u76f4\u7684\u5de6\u8173\uff0c\u7dad\u6301\u7d04 5-8 \u79d2\u5f8c\u63db\u908a\u3002<\/li><\/ul><p><strong>Hello Yogis \u6280\u5de7\u5206\u4eab<\/strong>\uff1a\u525b\u958b\u59cb\u96d9\u624b\u7121\u6cd5\u78b0\u5230\u8173\u5e95\uff0c\u53ef\u4ee5\u5148\u653e\u7f6e\u5c0f\u817f\u5169\u5074\u7684\u5730\u677f\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E7%AB%99%E5%A7%BF%E5%89%8D%E5%BD%8E%E5%BC%8F%EF%BC%88Standing_forward_fold%EF%BC%89\"><\/span>3. <strong>\u7ad9\u59ff\u524d\u5f4e\u5f0f\uff08Standing forward fold\uff09<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1024x683.jpg\" alt=\"\" class=\"wp-image-12834\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A6003.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u7c21\u55ae\u7684\u7ad9\u59ff\u524d\u5f4e\u5f0f\u662f\u5c0d\u7a31\u5f0f\u4f38\u5c55\u745c\u73c8\uff0c\u5728\u505a\u9ad4\u5f0f\u4e2d\u53ef\u4ee5\u8abf\u6574\u5e73\u6642\u56e0\u59ff\u52e2\u4e0d\u826f\u800c\u7522\u751f\u7684\u8eab\u9ad4\u5a01\u8105\uff0c\u5411\u524d\u5f4e\u7684\u52d5\u4f5c\u80fd\u8212\u7de9\u5750\u9aa8\u795e\u7d93\u8207\u810a\u690e\u4e45\u5750\u5f8c\u7684\u4e0d\u9069\u611f\uff0c\u9069\u5408\u9577\u671f\u4e45\u5750\u7684<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/19\/office-5-mins-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4e0a\u73ed\u65cf<\/a>\u8207\u5b78\u751f\u5011\u3002<\/p><p><strong>\u59ff\u52e2\u6b65\u9a5f\uff1a<\/strong><\/p><div class=\"hello-content-4\" id=\"hello-294033170\"><a 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, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><ul class=\"wp-block-list\"><li>\u96d9\u8173\u4f75\u650f\uff0c\u5438\u6c23\u4e26\u5c07\u8eab\u9ad4\u5411\u4e0b\u5f4e\u66f2\u3002<\/li><li>\u96d9\u624b\u76e1\u53ef\u80fd\u653e\u7f6e\u5728\u5730\u9762\u3001\u982d\u90e8\u5411\u5c0f\u817f\u9760\u650f\uff0c\u904e\u7a0b\u4e2d\u82e5\u7b4b\u9aa8\u7121\u6cd5\u8ca0\u64d4\uff0c\u53ef\u5c07\u819d\u84cb\u5f4e\u66f2\uff0c\u7dad\u6301\u59ff\u52e2\u7d04 3-5 \u500b\u547c\u5438\u3002<\/li><\/ul><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E4%BD%8E%E5%BC%93%E6%AD%A5%E5%BC%8F%EF%BC%88Low_Lunge%EF%BC%89\"><\/span>4. <strong>\u4f4e\u5f13\u6b65\u5f0f\uff08Low Lunge<\/strong>\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5811-1024x683.jpg\" alt=\"\" class=\"wp-image-12836\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5811-1024x683.jpg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5811-300x200.jpg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5811-768x512.jpg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5811-1536x1025.jpg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5811-600x400.jpg 600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/04\/hy_121A5811.jpg 1619w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u00a9 HELLOYOGIS All Rights Reserved.<\/figcaption><\/figure><p>\u4e45\u5750\u592a\u4e45\u3001\u9577\u6642\u9593\u90fd\u6c92\u6709\u8d77\u4f86\u6d3b\u52d5\uff0c\u5bb9\u6613\u6703\u9020\u6210\u300c\u9ad6\u5c48\u808c\u300d\u7dca\u7e43\u4e0d\u9069\u3002\u7df4\u7fd2\u745c\u73c8\u4e2d\u7684\u300c<a href=\"https:\/\/helloyogis.com\/magazine\/2022\/01\/20\/low-lunge\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u4f4e\u5f13\u6b65\u5f0f<\/a>\u300d\u53ef\u4ee5\u6e1b\u8f15\u8170\u75e0\u80cc\u75db\u7684\u4e0d\u8212\u670d\uff0c\u4f38\u5c55\u9ad6\u5c48\u808c\u8207\u81c0\u817f\u808c\u8089\u5594\uff01<\/p><p><strong>\u59ff\u52e2\u6b65\u9a5f\uff1a<\/strong><\/p><ul class=\"wp-block-list\"><li>\u5f9e\u4e0b\u72ac\u5f0f\u958b\u59cb\uff0c\u4e00\u96bb\u8173\u5f80\u524d\u8e0f\u5230\u5169\u624b\u4e2d\u9593<\/li><li>\u5c07\u524d\u8173\u5f4e\u66f2\uff0c\u5f8c\u8173\u8dea\u5728\u588a\u5b50\u4e0a\uff0c\u8173\u6307\u982d\u653e\u9b06\u7f6e\u65bc\u5730\u9762<\/li><li>\u5438\u6c23\u6642\uff0c\u96d9\u624b\u5f80\u5929\u7a7a\u8209\u9ad8\uff0c\u8b93\u9838\u90e8\u8207\u80cc\u90e8\u4fdd\u6301\u5728\u540c\u4e00\u689d\u76f4\u7dda\u4e0a<\/li><li>\u5de6\u53f3\u5169\u908a\u5404\u505c\u7559\u7d04 3-5 \u500b\u547c\u5438\uff0c\u53ef\u8996\u500b\u4eba\u72c0\u614b\u8abf\u6574\u6642\u9593\u9577\u77ed<\/li><\/ul><p><strong>Hello Yogis \u6280\u5de7\u5206\u4eab<\/strong>\uff1a\u521d\u5b78\u8005\u6216\u662f\u5e74\u7d00\u8f03\u5927\u7684\u9577\u8f29\uff0c\u53ef\u4ee5\u9078\u64c7\u7e7c\u7e8c\u628a\u624b\u653e\u5728\u745c\u73c8\u588a\u4e0a\uff0c\u4f46\u5c07\u5f8c\u8173\u6307\u8e29\u5730\uff0c\u633a\u76f4\u4e0a\u8eab\u3002<\/p><p>\u4eca\u5929\u4ecb\u7d39\u7684\u9019\u4e9b\u4f38\u5c55\u745c\u73c8\uff0c\u4e0d\u50c5\u662f\u5f88\u597d\u7684\u65e5\u5e38\u4f38\u5c55\u52d5\u4f5c\uff0c\u4e5f\u53ef\u4ee5\u7576\u6210\u6fc0\u70c8\u904b\u52d5\u5f8c\u7684\u8212\u7de9\u64cd\uff0c\u85c9\u7531\u4f38\u5c55\u907f\u514d\u904b\u52d5\u5f8c\u7684\u808c\u8089\u4e73\u9178\u5806\u7a4d\uff0c\u9020\u6210\u9694\u65e5\u7684\u75e0\u75db\uff0c\u8b93\u4f60\u5728\u5bb6\u4e0d\u6c42\u4eba\u5c31\u80fd\u544a\u5225\u75e0\u75db\u4eba\u751f\uff01<\/p><p><\/p><p>\u4e3b\u5716\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/4506105\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"https:\/\/www.pexels.com\/zh-tw\/@karolina-grabowska?utm_content=attributionCopyText&amp;utm_medium=referral&amp;utm_source=pexels\">Karolina Grabowska@Pexels<\/a><\/p><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/07\/yoga-with-korean-celebrity\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u5e74\u9f61\u3001\u6c34\u816bout\uff01\u8ddf\u8457\u97d3\u570b\u6b50\u81a9\u7df4\u745c\u73c8\uff0c\u4f60\u4e5f\u80fd\u64c1\u6709\u5996\u7cbe\u597d\u8eab\u6750<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2021\/08\/13\/for-yoga-beginner\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u521d\u5b78\u8005\u5fc5\u770b\uff01\u7df4\u7fd2\u745c\u73c8\u524d\uff0c\u65b0\u624b\u9700\u8981\u77e5\u9053\u7684 4 \u4ef6\u6e96\u5099\u4e8b\u9805<\/a><\/p><p><\/p><pre id=\"block-091a697a-688c-4064-b2a7-c7c5984eacb4\" class=\"wp-block-preformatted\">\u64b0\u6587\u7de8\u8f2f\uff5cLily \/ \u8cac\u4efb\u7de8\u8f2f\uff5c<a href=\"https:\/\/helloyogis.com\/magazine\/author\/emily\/\" target=\"_blank\" rel=\"noreferrer noopener\">Emily Peng<\/a><\/pre>","protected":false},"excerpt":{"rendered":"<p>\u4f60\u662f\u5426\u4e5f\u9577\u671f\u88ab\u8170\u75e0\u80cc\u75db\u7684\u8001\u6bdb\u75c5\u6240\u56f0\u64fe\u5462\uff1f\u53bb\u6309\u6469\u6216\u63a8\u62ff\u53c8\u53ea\u80fd\u77ed\u66ab\u8212\u7de9\u4e0d\u8212\u670d\uff0c\u82b1\u9322\u537b\u7121\u6cd5\u6839\u9664\u75bc\u75db\u5462\uff1f\u5176\u5be6\uff0c\u7c21\u55ae\u7684\u745c\u4f3d\u5c31\u80fd\u8b93\u808c\u8089\u3001\u7b4b\u9aa8\u9054\u5230\u826f\u597d\u7684\u62c9\u4f38\u6548\u679c&#8230;&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9057,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[115,261],"tags":[145,141],"class_list":["post-9056","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy","category-daily-yoga","tag-health","tag-yoga"],"_links":{"self":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/9056","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/comments?post=9056"}],"version-history":[{"count":16,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/9056\/revisions"}],"predecessor-version":[{"id":13437,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/posts\/9056\/revisions\/13437"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media\/9057"}],"wp:attachment":[{"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/media?parent=9056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/categories?post=9056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/helloyogis.com\/magazine\/wp-json\/wp\/v2\/tags?post=9056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}