?ㄥ?浠?蹇???濂?????娲讳腑锛?瓒??ヨ?澶???浜哄?濮??虫敞??韩???ュ悍??韬??绱?璐ㄣ????????拌?挎?锛?HathaYogaLegwork锛?浣?涓轰?绉??よ???????????ヨ韩????浼芥?瑰?锛?浠ュ?剁???圭??濮垮?垮??娣卞?娆＄?????ㄤ慨?硷??稿?浜?浼?澶????辫????瀵逛???瀛﹁???ヨ?锛?濡?浣?濞寸???拌??ㄩ???拌?挎?????娉?锛??垮??甯歌???璇??猴??????涓?灏?????????

????灏?璇︾?浠?缁????拌?挎???娉???濞寸??杩????骞舵??渚?涓?浠介?垮??????锛???ず楂?棰?璇??轰?姝ｇ‘??寮??瑰?锛??╀??ㄥ?ヨ韩??璺???村??浠?瀹硅?????

涓??????拌?挎????虹???ヤ?缁?

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浜?????娉???濞寸??杩???/h3>

1.绔?濮垮?虹?锛?姝ｇ‘????娉?

??灏????ｏ???灏?搴??????ｏ?淇?????璺?璐村?帮?杩??峰??互?垮??????澶?缈绘?????ｇ?????????璺?淇???璐村?帮???璺?搴?濮?缁?璐村?帮??垮????捣锛?浠ュ??????涓?蹇?瑕???????????????瓒惧?寮?锛???瓒惧????跺?寮?锛?涓?????褰㈡??涓?涓?钩???杩??峰??互澧???骞宠　??绋冲??с??

2.?ㄤ?杩?绋?涓?????娉?璋???/h3>

澶ц?垮??灞?锛?Uttanasana锛?锛??ㄨ?琛?澶ц?垮??灞??讹???瓒捐?灏介??????浼稿?锛???璺?灏介???????舵???浠ヤ???猸?????涓?杩?搴﹀集?层???块?ㄦ??浆锛?ArdhaMatsyendrasana锛?锛??ㄨ?琛??块?ㄦ??浆?讹???搴?淇???绋冲?锛??垮????澶???杞??浠ュ???伴?ㄥ???拌?澶у??????妗ュ?锛?SetuBandhasana锛?锛??ㄦˉ寮?涓????瑕?涓????ㄤ???涓??达???瓒惧?????ｏ???璺???澶??╁?锛?浠ヤ?璇????ㄥ?????ㄧ??瀹?缇?瀵归???

涓????垮??????锛?楂?棰?璇??烘???

1.??灏?澶???/h3>

杩?????瀛﹁????甯哥??????璇??涓?????灏?澶??ｄ?瀵艰?磋???????ｏ?澧?????????楂??ㄧ??????锛?瀹规??瀵艰?村??浼ゃ???ㄧ?涔?杩?绋?涓??瑕??跺?绘敞????灏????瑰??锛?纭??濮?缁??????ｃ??

2.??璺???捣

?ㄤ?浜?浣?浣?娉?涓????璺???捣浼?瀵艰?磋????杩?搴﹀集?诧?澧????宠???????????ㄧ?涔?澶ц?垮??灞????朵???瑕?????寮??茬???ㄤ??讹?瑕?淇?????璺?璐村?般??

3.??瓒句?寮?寮?

??瓒句?寮?寮?浼?浣胯???ㄧ????????绁?缁?绱у?锛?褰卞???ㄤ?????????绋冲??с???ㄦ?涓?涓??ㄤ?涓???借?纭????瓒捐???跺?寮?锛?褰㈡??涓?涓?钩?€??

????姝ｇ‘??寮??瑰?

1.??姝ョ?涔?

瀵逛???瀛﹁???ヨ?锛???姝ョ?涔?????甯搁??瑕?????浠?绠??????ㄤ?寮?濮?锛???娓?杩?娓″?板??????ㄤ?锛??垮??涓?娆℃?ц?搴︽??????繁锛?瀵艰?村??浼ゃ??

2.涓?娉ㄥ?煎??/h3>

?ㄧ?涔?杩?绋?涓??涓?娉ㄤ??煎?告????甯稿?抽??????娣遍?跨???煎?歌?藉?甯??╂?炬?捐????锛???楂??ㄤ??????????ㄦ?涓?涓??ㄤ?涓???借?淇??????????煎?革?????姣?涓?娆″?煎?稿甫?ョ????????骞抽????

3.瀵绘?涓?涓???瀵?/h3>

濡??????斤???濂藉?ㄤ?涓?????浼芥??缁???瀵间?杩?琛?缁?涔???涓?涓?????瀵艰?藉?甯??╀?姝ｇ‘璋??村?ㄤ?锛??垮??璇??猴???楂?缁?涔???????

4.????????

?ㄦ?娆＄?涔?缁?????锛?瑕??变??堕?村??????繁??琛ㄧ?帮??惧?洪??瑕??硅????版?广????杩?????????锛??藉?涓?????楂???繁??缁?涔?姘村钩??

?ㄩ???拌?挎???缁?涔?涓????娉???濞寸??杩??ㄧ?存?ュ?崇郴?版?翠釜?ㄤ?????????瀹??ㄦ?с????杩?姝ｇ‘????娉?璋??村???垮??楂?棰?璇??猴???浠???互?村ソ?颁韩?????拌?挎?甯︽?ョ??韬????澶???浠ヤ?灏?杩?涓?姝ユ?㈣?濡?浣??ㄥ???缁?涔?涓?ù???拌??ㄩ???拌?挎?????娉?锛?骞舵??渚?涓?浜??蜂?????ユ??宸у??寤鸿???

涓????蜂??ㄤ?涓?????娉???宸?/h3>

1.??韫插?锛?ArdhaUttanasana锛?

?ㄨ?琛???韫插??讹???????ヤ?缃???璋??撮??甯稿?抽???

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??灏????ｏ???灏?搴??????ｏ?杩??峰??互淇??よ????锛??垮??杩?搴﹀集?层??

??瓒惧?寮?锛???瓒捐????跺?寮?锛?褰㈡??涓?涓?钩???杩??峰??互澧???绋冲??с??

??璺?璐村?帮???璺?灏介??璐村?帮??垮????捣锛?浠ュ??杞昏??????????

2.?块?ㄦ??浆锛?ArdhaMatsyendrasana锛?

?ㄨ?琛??块?ㄦ??浆?讹???娉???璋??翠??冲?抽??瑕?锛?

??灏???澶?锛???灏?搴???澶?锛?杩??峰??互甯??╃ǔ瀹????ㄥ???伴?ㄣ????瓒惧????锛???瓒惧?????ｏ?杩??峰??互澧??????ㄥ???伴?ㄧ????浆????????璺?绋冲?猴???璺?搴?淇???绋冲?猴?涓?瑕???澶??╁?锛?浠ラ?垮???伴?ㄥ???梆??镐?蹇?瑕?????????

浜???楂?棰?璇??虹???垮??绛???/h3>

1.??灏?澶??ｇ??绾?姝ｆ?规?

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2.??璺???捣???茶??????/h3>

??璺???捣瀹规??瀵艰?磋????杩?搴﹀集?诧???互??杩?浠ヤ??规??垮??锛?

??璺?????锛??ㄥ?ㄤ?杩?绋?涓????杩???蹇靛???璺?璐村???伴???淇?????璺?璐村?般??涓?娉ㄦ???ワ?姣?娆″?煎?告?讹?涓?娉ㄤ???璺???浣?缃??纭????璺?濮?缁?璐村?般????姝ョ?涔?锛?浠?杈?绠??????ㄤ?寮?濮?锛???姝ヰ???杩?娓″?板??????ㄤ?锛??垮??涓?娆℃?ц?搴︽??????

涓???姝ｇ‘??寮??瑰???瀹?璺?/h3>

1.?ㄦ??璋??翠??垫椿??/h3>

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2.涓?娉ㄥ?煎?镐?骞宠　

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3.??缁??涔?涓?杩?姝?/h3>

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