{"id":10388,"date":"2025-01-12T12:53:48","date_gmt":"2025-01-12T04:53:48","guid":{"rendered":"https:\/\/nativecamp.net\/zh-tw\/blog\/?p=10388"},"modified":"2025-01-14T11:42:20","modified_gmt":"2025-01-14T03:42:20","slug":"%e9%80%8f%e9%81%8e%e8%8b%b1%e8%aa%9e%e4%ba%ab%e5%8f%97%e3%80%8c%e7%91%9c%e4%bc%bd%e3%80%8d%e7%9a%84%e6%a8%82%e8%b6%a3%ef%bc%81%e4%b8%80%e6%ac%a1%e6%8e%8c%e6%8f%a1%e3%80%8c%e8%8b%b1%e8%aa%9e%e7%91%9c","status":"publish","type":"post","link":"https:\/\/nativecamp.net\/zh-tw\/blog\/10388\/","title":{"rendered":"\u900f\u904e\u82f1\u8a9e\u4eab\u53d7\u300c\u745c\u4f3d\u300d\u7684\u6a02\u8da3\uff01\u4e00\u6b21\u638c\u63e1\u300c\u82f1\u8a9e\u745c\u4f3d\u300d\u7684\u5e38\u7528\u55ae\u5b57\u548c\u52d5\u4f5c\u8868\u9054"},"content":{"rendered":"

\u300c\u745c\u4f3d\u300d<\/strong>\u662f\u6df1\u53d7\u5927\u5bb6\u559c\u611b\u7684\u4e00\u7a2e\u904b\u52d5\u5f62\u5f0f\u3002<\/span><\/p>\n

\u5b83\u7684\u9b45\u529b\u4e4b\u4e00\u70ba\uff0c\u53ea\u8981\u5927\u5bb6\u6709\u5e7e\u5929\u7684\u7279\u4f11\u5047\u671f\uff0c\u4fbf\u80fd\u89aa\u81ea\u5728\u590f\u5a01\u5937\u3001\u6216\u5cc7\u91cc\u5cf6\u65c5\u9014\u4e2d\u53d6\u5f97\u745c\u4f3d\u3001\u6216\u6587\u5316\u8b1b\u5ea7\u7b49\u8cc7\u683c\u8a8d\u8b49\u3002<\/span><\/p>\n

\u751a\u81f3\u8fd1\u5e74\u4f86\uff0c\u96a8\u8457\u7dda\u4e0a\u8ab2\u7a0b\u7684\u65e5\u76ca\u5b8c\u5584\uff0c\u8a31\u591a\u4f86\u81ea\u4e16\u754c\u5404\u5730\u7684\u745c\u4f3d\u6559\u5e2b\u66f4\u516c\u958b\u514d\u8cbb\u7684\u5f71\u7247\uff0c\u4f7f\u5f97\u745c\u4f3d\u8b8a\u5f97\u66f4\u52a0\u89aa\u6c11\u3002<\/span><\/p>\n

\u5176\u4e2d\uff0c\u8a31\u591a\u4ee5\u82f1\u8a9e\u6388\u8ab2\u7684\u745c\u4f3d\u8ab2\u7a0b\uff0c\u66f4\u662f\u80fd\u8b93\u60a8\u5728\u5b78\u7fd2\u745c\u4f3d\u7684\u540c\u6642\uff0c\u4e5f\u80fd\u63d0\u5347\u81ea\u8eab\u7684\u82f1\u8a9e\u80fd\u529b<\/strong>\u3002<\/span><\/p>\n

\u9019\u6b21\u6587\u7ae0\uff0c\u6211\u5011\u5c07\u8a73\u7d30\u4ecb\u7d39\u300c\u745c\u4f3d\u82f1\u8a9e\u300d\u3001\u4e26\u5e0c\u671b\u5927\u5bb6\u90fd\u80fd\u64c1\u6709\u66f4\u6109\u5feb\u7684\u300c\u745c\u4f3d\u751f\u6d3b\u300d\u5594<\/span>\uff01<\/span><\/p>\n

 <\/p>\n

\u7406\u89e3\u300c\u68b5\u8a9e\u300d\u5c31\u4e0d\u9700\u8981\u82f1\u8a9e\u4e86\u55ce\uff1f<\/b><\/h2>\n

 <\/p>\n

\u300c\u745c\u4f3d\u300d\u662f\u4ee5\u68b5\u8a9e<\/strong>\u88ab\u50b3\u627f\u4e0b\u4f86\u7684\u4e00\u7a2e\u904b\u52d5\u3002<\/span><\/p>\n

\u56e0\u6b64\uff0c\u8a31\u591a\u745c\u4f3d\u8ab2\u7a0b\u4e2d\u6703\u4f7f\u7528\u300c\u68b5\u8a9e\u300d\u4f86\u4f5c\u70ba\u8868\u9054\u3002\u5c24\u5176\u5728\u63d0\u53ca\u745c\u4f3d\u9ad4\u4f4d\uff08Asana\uff09\u7b49\u5c08\u6709\u540d\u7a31\u6642\uff0c\u300c\u68b5\u8a9e\u300d\u66f4\u662f\u5728\u570b\u5916\u548c\u53f0\u7063\u7684\u745c\u4f3d\u8ab2\u7a0b\u4e2d\u983b\u7e41\u51fa\u73fe\u3002<\/span><\/p>\n

\u53e6\u4e00\u65b9\u9762\uff0c\u7f8e\u570b\u5df2\u628a\u300c\u73fe\u4ee3\u745c\u4f3d\u300d\u7d0d\u5165\u7814\u7a76\u6700\u524d\u6cbf\u7684\u5c0d\u8c61\u4e4b\u4e00\u3002\u5176\u4e2d\uff0c\u7121\u8ad6\u662f\u5c07\u300c\u745c\u4f3d\u300d\u61c9\u7528\u65bc\u91ab\u5b78\u9818\u57df\u3001\u6216\u5275\u65b0\u6d3e\u5225\u3002\u7f8e\u570b\u7684\u7814\u7a76\u8005\u548c\u6307\u5c0e\u8005\u90fd\u975e\u5e38\u7a4d\u6975\u5730\u5728\u63a2\u7d22\u8207\u767c\u5c55\u745c\u4f3d\u7684\u672a\u77e5\u4e16\u754c\u3002<\/span><\/p>\n

\u7576\u7136\uff0c\u7f8e\u570b\u7684\u745c\u4f3d\u8ab2\u7a0b\u548c\u7814\u7a76\u767c\u8868\u4e5f\u90fd\u4ee5\u82f1\u8a9e\u70ba\u4e3b\u8981\u8a9e\u8a00<\/strong>\u3002\u751a\u81f3\u5728\u300c\u745c\u4f3d\u300d\u767c\u6e90\u5730\u7684\u5370\u5ea6\uff0c\u82f1\u8a9e\u4e5f\u662f\u5b98\u65b9\u8a9e\u8a00\u4e2d\u7684\u5176\u4e2d\u4e4b\u4e00\u3002<\/span><\/p>\n

\u56e0\u6b64\uff0c\u96d6\u7136\u5728\u745c\u4f3d\u8ab2\u6210\u4e2d\u7406\u89e3\u300c\u68b5\u8a9e\u300d\u662f\u4e00\u7a2e\u512a\u52e2\uff0c\u4f46\u82e5\u80fd\u638c\u63e1\u300c\u745c\u4f3d\u82f1\u8a9e\u300d\u6642\uff0c\u5c07\u80fd\u4f7f\u60a8\u66f4\u8f15\u9b06\u5730\u5728YouTube\u7b49\u5f71\u97f3\u5e73\u53f0\u4e0a\u4eab\u53d7\u4f86\u81ea\u4e16\u754c\u5404\u5730\u7684\u7cbe\u5f69\u8ab2\u7a0b\u3001\u4e26\u5728\u7b2c\u4e00\u6642\u9593\u7372\u53d6\u745c\u4f3d\u7684\u6700\u65b0\u8cc7\u8a0a\u5594\uff01<\/span><\/p>\n

 <\/p>\n

\u745c\u4f3d\u7684\u5e38\u7528\u8a5e\u300cnice\u300d<\/b><\/h2>\n

 <\/p>\n

\u5018\u82e5\u5927\u5bb6\u53c3\u52a0\u904e\u300c\u82f1\u8a9e\u745c\u4f3d\u8ab2\u7a0b\u300d\u7684\u8a71\uff0c\u90fd\u6703\u6709\u300c\u8001\u5e2b\u7279\u5225\u611b\u7528nice\u300d<\/strong>\u7684\u60f3\u6cd5\u5427\uff01<\/span><\/p>\n

\u300cnice\u300d\u4ee3\u8868\u300c\u7f8e\u597d\u3001\u8212\u9069\u300d\u7684\u610f\u601d<\/strong>\u3002\u800c\u5b83\u5728\u745c\u4f3d\u8ab2\u4e2d\uff0c\u4fbf\u7d93\u5e38\u88ab\u7528\u4f86\u8868\u9054\u300c\u8212\u9069\u7684\u3001\u525b\u525b\u597d\u7684\uff1d\u907f\u514d\u904e\u5ea6\u5f4e\u66f2\u6216\u3001\u4f38\u5c55\u300d\u7684\u6982\u5ff5\u3002<\/span><\/p>\n

We\u2019re going to take some nice deep breaths.<\/b>
\n\u6211\u5011\u8981\u9032\u884c\u5e7e\u6b21\u8212\u9069\u7684\u6df1\u547c\u5438\u3002<\/span>
\n<\/b><\/h5>\n
Straighten your spine.<\/b>
\n\u4f38\u76f4\u4f60\u7684\u810a\u690e\u3002<\/span><\/h5>\n

\u6709\u6642\u300c\u745c\u4f3d\u82f1\u8a9e\u300d\u76f4\u63a5\u7ffb\u8b6f\u70ba\u4e2d\u6587\u6642\uff0c\u6703\u8b93\u4eba\u4e0d\u592a\u5bb9\u6613\u7406\u89e3\u3002\u56e0\u6b64\uff0c\u6211\u5011\u5efa\u8b70\u5927\u5bb6\u53ef\u4ee5\u7d50\u5408\u8001\u5e2b\u7684\u52d5\u4f5c\u4f86\u7406\u89e3\u5176\u4e2d\u7684\u300c\u8a9e\u610f\u300d<\/strong>\u3002<\/span><\/p>\n

 <\/p>\n

\u300c\u745c\u4f3d\u52d5\u4f5c\u300d\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f<\/b><\/h2>\n

 <\/p>\n

\u745c\u4f3d\u8ab2\u5802\u4e2d\uff0c\u5927\u5bb6\u6703\u4ee5\u8eab\u9ad4\u4e0a\u67d0\u500b\u5c08\u6ce8\u9ede\u70ba\u57fa\u6e96\u3001\u4e26\u4f9d\u7167\u6559\u5e2b\u7684\u6307\u5c0e\u52d5\u4f5c\u4f86\u9032\u884c\u5404\u7a2e\u9ad4\u4f4d\u7684\u8a13\u7df4\u3002<\/span><\/p>\n

\u4ee5\u4e0b\uff0c\u8b93\u6211\u5011\u5148\u4e00\u8d77\u4f86\u78ba\u8a8d\u4e00\u4e9b\u57fa\u672c\u52d5\u4f5c\u7684\u82f1\u8a9e\u8868\u9054\u5427\uff01<\/span><\/p>\n

 <\/p>\n

\u300c\u547c\u5438\u300d\u76f8\u95dc\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f<\/b><\/h3>\n

 <\/p>\n

\u300c\u745c\u4f3d\u300d\u7684\u904b\u52d5\u6838\u5fc3\u5373\u70ba\u300c\u547c\u5438\u300d\u3002\u56e0\u6b64\uff0c\u300c\u5438\u6c23\u300d\u548c\u300c\u5410\u6c23\u300d<\/strong>\u7684\u82f1\u8a9e\u8868\u9054\u4fbf\u662f\u60a8\u5728\u300c\u745c\u4f3d\u8ab2\u7a0b\u300d\u4e2d\u6700\u9700\u4e86\u89e3\u7684\u82f1\u8a9e\u8a5e\u5f59\u3002<\/span><\/p>\n

\u5438\u6c23<\/span>
\ninhale<\/b><\/h5>\n
\u5410\u6c23<\/span>
\nexhale<\/b><\/h5>\n

\u300cinhale\u300d\u8b80\u70ba\u300c\u97f3\u563f\u5594\u300d\uff0c\u800c\u300cexhale\u300d\u8b80\u70ba\u300c\u8a92\u79d1\u65af\u563f\u5594\u300d<\/strong>\u3002\u96d6\u7136\uff0c\u9019\u5169\u500b\u82f1\u8a9e\u55ae\u5b57\u5927\u5bb6\u53ef\u80fd\u4e0d\u592a\u719f\u6089\uff0c\u4f46\u5728\u300c\u745c\u4f3d\u8ab2\u5802\u300d\u4e2d\u662f\u5fc5\u5b9a\u6703\u51fa\u73fe\u7684\u8868\u9054\u65b9\u5f0f\u3002<\/span><\/p>\n

\u6b64\u5916\uff0c\u4ee5\u4e0b\u9019\u4e9b\u8207\u300c\u547c\u5438\u76f8\u95dc\u300d\u7684\u5e38\u7528\u8868\u9054\uff0c\u4e5f\u8acb\u5927\u5bb6\u4e00\u4f75\u8a18\u4f4f\u3002<\/span><\/p>\n

\u5c4f\u4f4f\u547c\u5438<\/span>
\nhold your breath<\/b><\/h5>\n
\u4fdd\u6301\u547c\u5438<\/span>
\nkeep breathing<\/b><\/h5>\n
\u7d93\u7531\u4f60\u7684\u9f3b\u5b50\u547c\u5438<\/span>
\nBreathe in through your nose<\/b><\/h5>\n

\u300c\u745c\u4f3d\u7684\u547c\u5438\u6cd5\u300d\u4e2d\uff0c\u6709\u6642\u6703\u8981\u6c42\u300c\u77ed\u66ab\u7684\u300d\u5c4f\u4f4f\u547c\u5438\u3002\u8acb\u6ce8\u610f\uff0c\u9019\u88e1\u4f7f\u7528\u7684\u662f\u300chold\u300d\uff0c\u800c\u975e\u300cstop\u300d<\/strong>\u5594\uff01<\/span><\/p>\n

 <\/p>\n

\u300c\u5750\u59ff\u300d\u76f8\u95dc\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f<\/b><\/h3>\n

 <\/p>\n

\u82f1\u8a9e\u4e2d\u7279\u5b9a\u300c\u5750\u59ff\u300d<\/strong>\u7684\u540d\u8a5e\u6709\u6642\u4e0d\u5b58\u5728\u3002\u56e0\u6b64\uff0c\u901a\u5e38\u6703\u7528\u300c\u63cf\u8ff0\u5750\u59ff\u300d\u7684\u53e5\u5b50\u4f86\u4f5c\u70ba\u8868\u9054\u3002<\/span><\/p>\n

\u5750\u5728\u4f60\u7684\u8173\u8ddf\u4e0a\u3001\u5750\u5728\u4f60\u7684\u817f\u4e0a\uff08\u6b63\u5750\uff09<\/span>
\nsit on your heels \/ sit on your folded legs<\/b><\/h5>\n
\u4f38\u76f4\u4f60\u7684\u96d9\u817f\u5750\u8457<\/span>
\nsit with your legs extended<\/b><\/h5>\n
\u62ac\u8d77\u4f60\u7684\u819d\u84cb\u5750\u8457\u3001\u5f4e\u66f2\u4f60\u7684\u819d\u84cb\u5750\u8457<\/span>
\nsit with your knees up \/ sit with your knees bent<\/b><\/h5>\n

\u6b64\u5916\uff0c\u4ee5\u4ea4\u53c9\u817f\u7684\u65b9\u5f0f\u5750\u8457\u3001\u4e14\u5169\u8173\u8ddf\u5448\u4e00\u76f4\u7dda\u7684\u8868\u9054\u65b9\u5f0f\u70ba\uff1a<\/span><\/p>\n

place your right foot in front of your left.<\/b>
\n\u5c07\u4f60\u7684\u53f3\u8173\uff08\u8ddf\uff09\u653e\u5728\u5de6\u8173\u7684\u524d\u65b9\u3002<\/span><\/h5>\n

 <\/p>\n

\u300c\u52d5\u4f5c\u300d\u76f8\u95dc\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f<\/b><\/h3>\n

 <\/p>\n

\u4ee5\u4e0b\uff0c\u8b93\u6211\u5011\u4f86\u770b\u770b\u745c\u4f3d\u4e2d\u300c\u52d5\u4f5c\u300d\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f\u3002<\/span><\/p>\n

\uff08\u7d93\u7531\u4f60\u7684\u9f3b\u5b50\uff09\u6df1\u547c\u5438 <\/span>take a deep breath (through your nose)<\/b>
\n\u9589\u4e0a\u4f60\u7684\u773c\u775b <\/span>close your eyes<\/b>
\n\u5c07\u4f60\u7684\u984d\u982d\u8cbc\u5728\u588a\u5b50\u4e0a <\/span>place your forehead on the mat<\/b>
\n\u96d9\u624b\u5408\u5341\u00a0 <\/span>bring the palms together<\/b>
\n\u4f38\u76f4\u4f60\u7684\u80cc\u90e8 <\/span>stretch your back \/ keep your spine straight<\/b>
\n\u6253\u958b\u80f8\u90e8 <\/span>open up the chest \/ expand your chest<\/b>
\n\u593e\u7dca\u80a9\u80db\u9aa8 <\/span>squeeze the shoulder blades<\/b>
\n\u6536\u7dca\u4f60\u7684\u814b\u4e0b <\/span>squeeze your armpits<\/b>
\n\u6253\u958b\u4f60\u7684\u624b\u81c2 <\/span>raise your arms<\/b>
\n\u5411\u53f3\u8f49\u3001\u5411\u5de6\u8f49 <\/span>twist to the right \/ left<\/b>
\n\u6536\u7dca\u4f60\u7684\u8179\u90e8 <\/span>tuck your stomach in<\/b><\/h5>\n

\u6b64\u5916\uff0c\u9084\u53ef\u4ee5\u7d50\u5408\u65b9\u5411\u3001\u6216\u52d5\u4f5c\u4f86\u63cf\u8ff0\u51fa\u66f4\u5177\u9ad4\u7684\u300c\u745c\u4f3d\u52d5\u4f5c\u300d\u3002<\/span><\/p>\n

\u5411\u524d\u3001\u4f60\u7684\u524d\u65b9 <\/span>forward\uff08\u65b9\u5411\uff09 \/ in front of you\uff08\u4f4d\u7f6e\uff09<\/b>
\n\u4f60\u7684\u5f8c\u65b9 <\/span>behind you\uff08\u4f4d\u7f6e\uff09<\/b>
\n\u5411\u53f3 <\/span>to the right<\/b>
\n\u5411\u5de6 <\/span>to the left<\/b>
\n\u5411\u4e0a <\/span>up \/ over<\/b>
\n\u982d\u9802\u4e0a <\/span>overhead<\/b>
\n\u7531\u4e0b\u5f80\u4e0a <\/span>all the way up<\/b>
\n\u7531\u4e0a\u5f80\u4e0b <\/span>all the way down<\/b>
\n\u5411\u4e0b <\/span>down<\/b>
\n\u5411\u9060\u8655 <\/span>out<\/b>
\n\u4f38\u5c55 <\/span>straighten \/ lengthen \/ extend \/ stretch \/ reach out<\/b>
\n\u5f4e\u66f2 <\/span>bend \/ flex<\/b>\uff08\u95dc\u7bc0\uff09<\/span>
\n\u524d\u5c48 <\/span>fold forward<\/b>
\n\u626d\u8f49 <\/span>twist<\/b>
\n\u653e\u7f6e <\/span>place<\/b>
\n\u51dd\u8996 <\/span>stare<\/b>
\n\u653e\u9b06 <\/span>release<\/b>
\n\u6536\u7dca <\/span>squeeze \/ draw<\/b>
\n\uff08\u53bb\u9664\u529b\u91cf\u7684\uff09\u653e\u9b06 <\/span>relax \/ soften<\/b>
\n\u63a8 <\/span>push<\/b><\/h5>\n

\u7531\u65bc\uff0c\u6bcf\u4f4d\u745c\u4f3d\u6559\u5e2b\u7684\u8868\u9054\u65b9\u5f0f\u53ef\u80fd\u7565\u6709\u4e0d\u540c\u3002<\/span><\/p>\n

\u56e0\u6b64\uff0c\u5efa\u8b70\u5927\u5bb6\u4ee5\u4ee5\u4e0a\u7684\u57fa\u672c\u8868\u9054\u70ba\u57fa\u790e\u3001\u4e26\u5c07\u81ea\u5df1\u559c\u6b61\u7684\u6559\u5e2b\u5e38\u7528\u8a9e\u52a0\u5165\u500b\u4eba\u6e05\u55ae\u4e2d\u4f86\u8c50\u5bcc\u5b78\u7fd2\u5594\uff01<\/span><\/p>\n

 <\/p>\n

\u300c\u8eab\u9ad4\u90e8\u4f4d\u300d\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f<\/b><\/h2>\n

 <\/p>\n

\u745c\u4f3d\u8ab2\u7a0b\u4e2d\u7d93\u5e38\u6703\u4f7f\u7528\u5230\u300c\u8eab\u9ad4\u90e8\u4f4d\u300d\u7684\u82f1\u8a9e\u8868\u9054\u3002<\/span><\/p>\n

\u5176\u4e2d\uff0c\u8a31\u591a\u8a5e\u5f59\u90fd\u662f\u5927\u5bb6\u5728\u65e5\u5e38\u82f1\u8a9e\u5c0d\u8a71\u4e2d\u8f03\u5c11\u63a5\u89f8\u7684\u8868\u9054\u65b9\u5f0f\u3002\u8acb\u5927\u5bb6\u8ddf\u6211\u5011\u4e00\u8d77\u4f86\u9010\u4e00\u78ba\u8a8d\u3001\u4e26\u719f\u6089\u5b83\u5011\u5427\uff01<\/span><\/p>\n

\u982d\u9802 <\/span>crown of the head<\/b>
\n\u982d <\/span>head<\/b>
\n\u984d\u982d <\/span>forehead<\/b>
\n\u4e0b\u5df4 <\/span>chin<\/b>
\n\u8116\u5b50 <\/span>neck<\/b>
\n\u810a\u690e <\/span>spine<\/b>
\n\u5f8c\u80cc <\/span>back<\/b>
\n\u80a9\u80db\u9aa8 <\/span>shoulder blade<\/b>
\n\u814b\u4e0b <\/span>armpit<\/b>
\n\u624b\u8098 <\/span>elbow<\/b>
\n\u524d\u81c2 <\/span>arm<\/b>
\n\u80a9\u8180 <\/span>shoulder<\/b>
\n\u624b <\/span>hand<\/b>
\n\u624b\u5fc3 <\/span>palm<\/b>
\n\u624b\u8155 <\/span>wrist<\/b>
\n\u6307\u5c16 <\/span>fingertips<\/b>
\n\u8179\u90e8 <\/span>belly \/ stomach<\/b>
\n\u808b\u9aa8 <\/span>rib<\/b>
\n\u80f8\u5ed3 <\/span>rib cage<\/b>
\n\u80f8\u90e8 <\/span>chest<\/b>
\n\u809a\u81cd <\/span>navel \/ belly button<\/b>
\n\u8179\u808c <\/span>stomach muscles \/ abs \uff08\u300cabdominal muscle\u300d\u7684\u7c21\u7a31\uff09<\/b>
\n\u8ec0\u5e79\u3001\u6838\u5fc3\u90e8\u4f4d <\/span>core<\/b>
\n\u4e0b\u80cc\u90e8\u3001\u9ad6\u9aa8 <\/span>lower back \/ hip<\/b>
\n\u81c0\u90e8\u3001\u9ad6\u9aa8 <\/span>bottom \/ hip<\/b>
\n\u9aa8\u76c6 <\/span>pelvis<\/b>
\n\u5ea7\u9aa8 <\/span>sitting bones<\/b>
\n\u9ad6\u9aa8\u95dc\u7bc0 <\/span>hip joint<\/b>
\n\u8173 <\/span>leg<\/b>
\n\u5927\u817f <\/span>thigh<\/b>
\n\u5927\u817f\u5167\u5074 <\/span>inner thigh<\/b>
\n\u819d\u84cb <\/span>knee<\/b>
\n\u8173\u8e1d <\/span>ankle<\/b>
\n\u8173\u8ddf <\/span>heel<\/b>
\n\u8173\u8dbe <\/span>toe<\/b>
\n\u8173\u5e95 <\/span>sole<\/b><\/h5>\n

\u96d6\u7136\u7279\u5b9a\u7a2e\u985e\u7684\u300c\u745c\u4f3d\u8ab2\u5802\u300d\u4e2d\uff0c\u6559\u5e2b\u53ef\u80fd\u6703\u63d0\u53ca\u808c\u8089\u7684\u540d\u7a31\u3002\u4f46\u5728\u5927\u591a\u6578\u745c\u4f3d\u6559\u5e2b\u63d0\u8d77\u300c\u8179\u6a6b\u808c\u300d\u3001\u6216\u300c\u8179\u76f4\u808c\u300d\u7b49\u808c\u8089\u540d\u7a31\u6642\uff0c\u6703\u66f4\u50be\u5411\u65bc\u4f7f\u7528\u300c\u8179\u90e8\u300d\u9019\u6a23\u7c21\u800c\u6613\u61c2\u7684\u8868\u9054\u65b9\u5f0f\u3002<\/span><\/p>\n

\u56e0\u6b64\uff0c\u6211\u5011\u5efa\u8b70\u5927\u5bb6\u53ef\u4ee5\u5148\u8a18\u4f4f\u4ee5\u4e0a\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f\uff0c\u518d\u6839\u64da\u9700\u81ea\u8eab\u9700\u6c42\u9032\u4e00\u6b65\u7684\u5b78\u7fd2\u66f4\u8a73\u7d30\u7684\u8868\u9054\u65b9\u5f0f\u5594\uff01<\/span><\/p>\n

 <\/p>\n

\u300c\u745c\u4f3d\u9ad4\u4f4d\uff08Asana\uff09\u300d\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f<\/b><\/h2>\n

 <\/p>\n

\u745c\u4f3d\u7684\u9ad4\u4f4d\uff08Asana\uff09\u6e90\u81ea\u65bc\u68b5\u8a9e\u547d\u540d\u3002<\/span><\/p>\n

\u5927\u5bb6\u5728\u300c\u82f1\u8a9e\u745c\u4f3d\u300d\u8ab2\u5802\u4e2d\uff0c\u6703\u767c\u73fe\u6709\u6642\u6559\u5e2b\u6703\u4f7f\u7528\u68b5\u8a9e\u4f86\u7a31\u547c\u9019\u4e9b\u9ad4\u4f4d\u3002<\/span><\/p>\n

\u7531\u65bc\uff0c\u6bcf\u4f4d\u745c\u4f3d\u6559\u5e2b\u7684\u7fd2\u6163\u4e0d\u540c\u3002\u56e0\u6b64\u5efa\u8b70\u5927\u5bb6\u53ef\u4ee5\u719f\u8a18\u4e00\u4e9b\u5e38\u898b\u9ad4\u4f4d\u7684\u8868\u9054\u65b9\u5f0f\uff0c\u4f86\u65b9\u4fbf\u81ea\u5df1\u7406\u89e3\u5169\u7a2e\u8aaa\u6cd5\u3002\u4ee5\u4e0b\uff0c\u8acb\u8ddf\u6211\u5011\u4e00\u8d77\u4f86\u8a18\u4f4f\u9019\u4e9b\u4ee3\u8868\u6027\u7684\u9ad4\u4f4d\u540d\u7a31\u5427\uff01<\/span><\/p>\n

\uff08\u68b5\u8a9e\uff09\/\uff08\u4e2d\u6587\uff09\/\uff08\u82f1\u8a9e\uff09\uff1aSavasana\uff0f\u6524\u5c4d\u5f0f\uff0f<\/span>Corpse Pose<\/b>
\nPhalakasana\uff0f\u5353\u5f0f\u3001\u5e73\u677f\u5f0f\uff0f<\/span>Table Pose<\/b>
\nBaddha Ko\u1e47\u0101sana\uff0f\u8774\u8776\u5f0f\uff0f<\/span>Butterfly Pose<\/b>
\nBhujangasana\uff0f\u773c\u93e1\u86c7\u5f0f\uff0f<\/span>Cobra Pose<\/b>
\nAdho Mukha Svanasana\uff0f\u4e0b\u72ac\u5f0f\uff0f<\/span>Down dog<\/b>
\nAnanda Balasana\uff0f\u5feb\u6a02\u5b30\u5152\u5f0f\uff0f<\/span>Happy Baby Pose<\/b>
\ntrikonasana\uff0f\u4e09\u89d2\u5f0f\uff0f<\/span>Triangle Pose<\/b>
\nArdha Matsyendrasana\uff0f\u534a\u9b5a\u738b\u5f0f\uff0f<\/span>Half Lord of the Fishes Pose<\/b>
\nBalasana\uff0f\u5b30\u5152\u5f0f\u3001\u5b69\u7ae5\u5f0f\uff0f<\/span>Child\u2019s Pose<\/b>
\nVirabharasana\uff0f\u6230\u58eb\u4e00\u5f0f\uff0f<\/span>Warrior Pose<\/b>
\nMatsyasana\uff0f\u9b5a\u5f0f\uff0f<\/span>Fish Pose<\/b>
\nUstrasana\uff0f\u99f1\u99dd\u5f0f\uff0f<\/span>Camel Pose<\/b>
\nDhanurasana\uff0f\u5f13\u5f0f\uff0f<\/span>Bow Pose<\/b>
\nNatarajasana\uff0f\u821e\u738b\u5f0f\uff0f<\/span>Lord of the Dance Pose<\/b>
\nvrksasana\uff0f\u6a39\u5f0f\uff0f<\/span>Tree Pose<\/b><\/h5>\n

\u5927\u5bb6\u82e5\u719f\u6089\u300c\u745c\u4f3d\u300d\u88e1\u7684\u4e2d\u6587\u9ad4\u4f4d\u540d\u7a31\u6642\uff0c\u4e5f\u6703\u76f8\u5c0d\u5bb9\u6613\u7406\u89e3\u82f1\u8a9e\u4e2d\u7684\u9ad4\u4f4d\u540d\u7a31\u3002<\/span><\/p>\n

\u800c\u7576\u60a8\u9047\u5230\u4e00\u4e9b\u4e0d\u719f\u6089\u7684\u9ad4\u4f4d\u540d\u7a31\u6642\uff0c\u6211\u5011\u5efa\u8b70\u5927\u5bb6\u5728\u505a\u9019\u500b\u59ff\u52e2\u7684\u540c\u6642\uff0c\u4e00\u8d77\u5b78\u7fd2\u5b83\u7684\u767c\u97f3\u6703\u4f7f\u60a8\u66f4\u6709\u6548\u7387\u5730\u8a18\u4f4f\u5b83\u5011\u5594\uff01\u6b64\u5916\uff0c\u5f9e\u81ea\u5df1\u559c\u6b61\u7684\u300cAsana\u300d\u958b\u59cb\u5b78\u7fd2\uff0c\u4e5f\u662f\u52a9\u65bc\u63d0\u5347\u8a18\u61b6\u7684\u5b78\u7fd2\u65b9\u5f0f\u4e4b\u4e00\u5594\uff01<\/span><\/p>\n

 <\/p>\n

\u300c\u7e3d\u7d50\u300d<\/b><\/h2>\n

 <\/p>\n

\u300c\u745c\u4f3d\u8ab2\u5802\u300d\u4e2d\u4f7f\u7528\u7684\u82f1\u8a9e\u8868\u9054\u5e38\u56e0\u8207\u65e5\u5e38\u5c0d\u8a71\u7565\u6709\u4e0d\u540c\uff0c\u800c\u5c0e\u81f4\u5927\u5bb6\u5728\u4e00\u958b\u59cb\u89ba\u5f97\u56f0\u96e3\u91cd\u91cd\u3002\u78ba\u5be6\uff0c\u7576\u5927\u5bb6\u5b78\u7fd2\u300c\u745c\u4f3d\u82f1\u8a9e\u300d\u6642\uff0c\u53ef\u80fd\u5fc5\u9808\u5b78\u7fd2\u50cf\u300cinhale\u300d\u548c\u300cexhale\u300d<\/strong>\u3001\u6216\u300c\u8eab\u9ad4\u90e8\u4f4d\u300d\u76f8\u95dc\u7b49\u7279\u6b8a\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f\u3002<\/span><\/p>\n

\u4f46\u662f\uff0c\u300c\u745c\u4f3d\u300d\u7684\u7279\u8272\u6b63\u662f\u5728\u8f15\u9b06\u7684\u6c1b\u570d\u4e2d\u9032\u884c\uff01\u9664\u4e86\u6559\u5e2b\u5728\u6307\u5c0e\u5927\u5bb6\u6642\u6240\u8aaa\u7684\u82f1\u8a9e\u8a9e\u901f\u8f03\u6162\u4e4b\u5916\uff0c<\/span><\/p>\n

\u6559\u5e2b\u901a\u5e38\u4e5f\u6703\u5728\u7d66\u51fa\u6307\u4ee4\u5f8c\uff0c\u4e00\u908a\u9032\u884c\u793a\u7bc4\u4f86\u8b93\u5927\u5bb6\u66f4\u5bb9\u6613\u7406\u89e3\u5176\u4e2d\u7684\u82f1\u8a9e\u5167\u5bb9\u3002\u800c\u9019\u4e5f\u662f\u63d0\u4f9b\u4e00\u500b\uff0c\u8b93\u5927\u5bb6\u6aa2\u8996\u81ea\u5df1\u5c0d\u82f1\u8a9e\u7684\u7406\u89e3\u7a0b\u5ea6\u3001\u4e26\u540c\u6642\u8a13\u7df4\u82f1\u8a9e\u807d\u529b\u7684\u5927\u597d\u6a5f\u6703\u3002<\/span><\/p>\n

\u5e0c\u671b\u5927\u5bb6\u5728\u95b1\u8b80\u9019\u7bc7\u6587\u7ae0\u5f8c\uff0c\u90fd\u80fd\u5728\u4eab\u53d7\u300c\u82f1\u8a9e\u745c\u4f3d\u8ab2\u300d\u7684\u540c\u6642\uff0c\u901a\u904e\u300c\u745c\u4f3d\u300d\u4f86\u4e00\u908a\u6311\u6230\u63d0\u5347\u81ea\u8eab\u7684\u82f1\u8a9e\u80fd\u529b\u5594\uff01<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u300c\u745c\u4f3d\u300d\u662f\u6df1\u53d7\u5927\u5bb6\u559c\u611b\u7684\u4e00\u7a2e\u904b\u52d5\u5f62\u5f0f\u3002 \u5b83\u7684\u9b45\u529b\u4e4b\u4e00\u70ba\uff0c\u53ea\u8981\u5927\u5bb6\u6709\u5e7e\u5929\u7684\u7279\u4f11\u5047\u671f\uff0c\u4fbf\u80fd\u89aa\u81ea\u5728\u590f\u5a01\u5937\u3001\u6216\u5cc7\u91cc\u5cf6\u65c5\u9014\u4e2d\u53d6\u5f97\u745c\u4f3d\u3001\u6216\u6587\u5316\u8b1b\u5ea7\u7b49\u8cc7\u683c\u8a8d\u8b49\u3002 \u751a\u81f3\u8fd1\u5e74\u4f86\uff0c\u96a8\u8457\u7dda\u4e0a\u8ab2\u7a0b\u7684\u65e5\u76ca\u5b8c\u5584\uff0c\u8a31\u591a\u4f86\u81ea\u4e16\u754c\u5404\u5730\u7684\u745c\u4f3d\u6559\u5e2b\u66f4\u516c\u958b\u514d\u8cbb\u7684\u5f71\u7247\uff0c\u4f7f\u5f97\u745c\u4f3d\u8b8a\u5f97\u66f4\u52a0\u89aa\u6c11\u3002 \u5176\u4e2d\uff0c\u8a31\u591a\u4ee5\u82f1\u8a9e\u6388\u8ab2\u7684\u745c\u4f3d\u8ab2\u7a0b\uff0c\u66f4\u662f\u80fd\u8b93\u60a8\u5728\u5b78\u7fd2\u745c\u4f3d\u7684\u540c\u6642\uff0c\u4e5f\u80fd\u63d0\u5347\u81ea\u8eab\u7684\u82f1\u8a9e\u80fd\u529b\u3002 \u9019\u6b21\u6587\u7ae0\uff0c\u6211\u5011\u5c07\u8a73\u7d30\u4ecb\u7d39\u300c\u745c\u4f3d\u82f1\u8a9e\u300d\u3001\u4e26\u5e0c\u671b\u5927\u5bb6\u90fd\u80fd\u64c1\u6709\u66f4\u6109\u5feb\u7684\u300c\u745c\u4f3d\u751f\u6d3b\u300d\u5594\uff01   \u7406\u89e3\u300c\u68b5\u8a9e\u300d\u5c31\u4e0d\u9700\u8981\u82f1\u8a9e\u4e86\u55ce\uff1f   \u300c\u745c\u4f3d\u300d\u662f\u4ee5\u68b5\u8a9e\u88ab\u50b3\u627f\u4e0b\u4f86\u7684\u4e00\u7a2e\u904b\u52d5\u3002 \u56e0\u6b64\uff0c\u8a31\u591a\u745c\u4f3d\u8ab2\u7a0b\u4e2d\u6703\u4f7f\u7528\u300c\u68b5\u8a9e\u300d\u4f86\u4f5c\u70ba\u8868\u9054\u3002\u5c24\u5176\u5728\u63d0\u53ca\u745c\u4f3d\u9ad4\u4f4d\uff08Asana\uff09\u7b49\u5c08\u6709\u540d\u7a31\u6642\uff0c\u300c\u68b5\u8a9e\u300d\u66f4\u662f\u5728\u570b\u5916\u548c\u53f0\u7063\u7684\u745c\u4f3d\u8ab2\u7a0b\u4e2d\u983b\u7e41\u51fa\u73fe\u3002 \u53e6\u4e00\u65b9\u9762\uff0c\u7f8e\u570b\u5df2\u628a\u300c\u73fe\u4ee3\u745c\u4f3d\u300d\u7d0d\u5165\u7814\u7a76\u6700\u524d\u6cbf\u7684\u5c0d\u8c61\u4e4b\u4e00\u3002\u5176\u4e2d\uff0c\u7121\u8ad6\u662f\u5c07\u300c\u745c\u4f3d\u300d\u61c9\u7528\u65bc\u91ab\u5b78\u9818\u57df\u3001\u6216\u5275\u65b0\u6d3e\u5225\u3002\u7f8e\u570b\u7684\u7814\u7a76\u8005\u548c\u6307\u5c0e\u8005\u90fd\u975e\u5e38\u7a4d\u6975\u5730\u5728\u63a2\u7d22\u8207\u767c\u5c55\u745c\u4f3d\u7684\u672a\u77e5\u4e16\u754c\u3002 \u7576\u7136\uff0c\u7f8e\u570b\u7684\u745c\u4f3d\u8ab2\u7a0b\u548c\u7814\u7a76\u767c\u8868\u4e5f\u90fd\u4ee5\u82f1\u8a9e\u70ba\u4e3b\u8981\u8a9e\u8a00\u3002\u751a\u81f3\u5728\u300c\u745c\u4f3d\u300d\u767c\u6e90\u5730\u7684\u5370\u5ea6\uff0c\u82f1\u8a9e\u4e5f\u662f\u5b98\u65b9\u8a9e\u8a00\u4e2d\u7684\u5176\u4e2d\u4e4b\u4e00\u3002 \u56e0\u6b64\uff0c\u96d6\u7136\u5728\u745c\u4f3d\u8ab2\u6210\u4e2d\u7406\u89e3\u300c\u68b5\u8a9e\u300d\u662f\u4e00\u7a2e\u512a\u52e2\uff0c\u4f46\u82e5\u80fd\u638c\u63e1\u300c\u745c\u4f3d\u82f1\u8a9e\u300d\u6642\uff0c\u5c07\u80fd\u4f7f\u60a8\u66f4\u8f15\u9b06\u5730\u5728YouTube\u7b49\u5f71\u97f3\u5e73\u53f0\u4e0a\u4eab\u53d7\u4f86\u81ea\u4e16\u754c\u5404\u5730\u7684\u7cbe\u5f69\u8ab2\u7a0b\u3001\u4e26\u5728\u7b2c\u4e00\u6642\u9593\u7372\u53d6\u745c\u4f3d\u7684\u6700\u65b0\u8cc7\u8a0a\u5594\uff01   \u745c\u4f3d\u7684\u5e38\u7528\u8a5e\u300cnice\u300d   \u5018\u82e5\u5927\u5bb6\u53c3\u52a0\u904e\u300c\u82f1\u8a9e\u745c\u4f3d\u8ab2\u7a0b\u300d\u7684\u8a71\uff0c\u90fd\u6703\u6709\u300c\u8001\u5e2b\u7279\u5225\u611b\u7528nice\u300d\u7684\u60f3\u6cd5\u5427\uff01 \u300cnice\u300d\u4ee3\u8868\u300c\u7f8e\u597d\u3001\u8212\u9069\u300d\u7684\u610f\u601d\u3002\u800c\u5b83\u5728\u745c\u4f3d\u8ab2\u4e2d\uff0c\u4fbf\u7d93\u5e38\u88ab\u7528\u4f86\u8868\u9054\u300c\u8212\u9069\u7684\u3001\u525b\u525b\u597d\u7684\uff1d\u907f\u514d\u904e\u5ea6\u5f4e\u66f2\u6216\u3001\u4f38\u5c55\u300d\u7684\u6982\u5ff5\u3002 We\u2019re going to take some nice deep breaths. \u6211\u5011\u8981\u9032\u884c\u5e7e\u6b21\u8212\u9069\u7684\u6df1\u547c\u5438\u3002 Straighten your spine. \u4f38\u76f4\u4f60\u7684\u810a\u690e\u3002 \u6709\u6642\u300c\u745c\u4f3d\u82f1\u8a9e\u300d\u76f4\u63a5\u7ffb\u8b6f\u70ba\u4e2d\u6587\u6642\uff0c\u6703\u8b93\u4eba\u4e0d\u592a\u5bb9\u6613\u7406\u89e3\u3002\u56e0\u6b64\uff0c\u6211\u5011\u5efa\u8b70\u5927\u5bb6\u53ef\u4ee5\u7d50\u5408\u8001\u5e2b\u7684\u52d5\u4f5c\u4f86\u7406\u89e3\u5176\u4e2d\u7684\u300c\u8a9e\u610f\u300d\u3002   \u300c\u745c\u4f3d\u52d5\u4f5c\u300d\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f   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\u300cinhale\u300d\u8b80\u70ba\u300c\u97f3\u563f\u5594\u300d\uff0c\u800c\u300cexhale\u300d\u8b80\u70ba\u300c\u8a92\u79d1\u65af\u563f\u5594\u300d\u3002\u96d6\u7136\uff0c\u9019\u5169\u500b\u82f1\u8a9e\u55ae\u5b57\u5927\u5bb6\u53ef\u80fd\u4e0d\u592a\u719f\u6089\uff0c\u4f46\u5728\u300c\u745c\u4f3d\u8ab2\u5802\u300d\u4e2d\u662f\u5fc5\u5b9a\u6703\u51fa\u73fe\u7684\u8868\u9054\u65b9\u5f0f\u3002 \u6b64\u5916\uff0c\u4ee5\u4e0b\u9019\u4e9b\u8207\u300c\u547c\u5438\u76f8\u95dc\u300d\u7684\u5e38\u7528\u8868\u9054\uff0c\u4e5f\u8acb\u5927\u5bb6\u4e00\u4f75\u8a18\u4f4f\u3002 \u5c4f\u4f4f\u547c\u5438 hold your breath \u4fdd\u6301\u547c\u5438 keep breathing \u7d93\u7531\u4f60\u7684\u9f3b\u5b50\u547c\u5438 Breathe in through your nose \u300c\u745c\u4f3d\u7684\u547c\u5438\u6cd5\u300d\u4e2d\uff0c\u6709\u6642\u6703\u8981\u6c42\u300c\u77ed\u66ab\u7684\u300d\u5c4f\u4f4f\u547c\u5438\u3002\u8acb\u6ce8\u610f\uff0c\u9019\u88e1\u4f7f\u7528\u7684\u662f\u300chold\u300d\uff0c\u800c\u975e\u300cstop\u300d\u5594\uff01   \u300c\u5750\u59ff\u300d\u76f8\u95dc\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f   \u82f1\u8a9e\u4e2d\u7279\u5b9a\u300c\u5750\u59ff\u300d\u7684\u540d\u8a5e\u6709\u6642\u4e0d\u5b58\u5728\u3002\u56e0\u6b64\uff0c\u901a\u5e38\u6703\u7528\u300c\u63cf\u8ff0\u5750\u59ff\u300d\u7684\u53e5\u5b50\u4f86\u4f5c\u70ba\u8868\u9054\u3002 \u5750\u5728\u4f60\u7684\u8173\u8ddf\u4e0a\u3001\u5750\u5728\u4f60\u7684\u817f\u4e0a\uff08\u6b63\u5750\uff09 sit on your heels \/ sit on your folded legs \u4f38\u76f4\u4f60\u7684\u96d9\u817f\u5750\u8457 sit with your legs extended \u62ac\u8d77\u4f60\u7684\u819d\u84cb\u5750\u8457\u3001\u5f4e\u66f2\u4f60\u7684\u819d\u84cb\u5750\u8457 sit with your knees up \/ sit with your knees bent \u6b64\u5916\uff0c\u4ee5\u4ea4\u53c9\u817f\u7684\u65b9\u5f0f\u5750\u8457\u3001\u4e14\u5169\u8173\u8ddf\u5448\u4e00\u76f4\u7dda\u7684\u8868\u9054\u65b9\u5f0f\u70ba\uff1a place your right foot in front of your left. \u5c07\u4f60\u7684\u53f3\u8173\uff08\u8ddf\uff09\u653e\u5728\u5de6\u8173\u7684\u524d\u65b9\u3002   \u300c\u52d5\u4f5c\u300d\u76f8\u95dc\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f   \u4ee5\u4e0b\uff0c\u8b93\u6211\u5011\u4f86\u770b\u770b\u745c\u4f3d\u4e2d\u300c\u52d5\u4f5c\u300d\u7684\u82f1\u8a9e\u8868\u9054\u65b9\u5f0f\u3002 \uff08\u7d93\u7531\u4f60\u7684\u9f3b\u5b50\uff09\u6df1\u547c\u5438 … Continue reading 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