{"id":16215,"date":"2020-04-08T14:45:22","date_gmt":"2020-04-08T06:45:22","guid":{"rendered":"https:\/\/theyogamandala.com.sg\/cn\/?p=16215"},"modified":"2024-11-04T11:19:55","modified_gmt":"2024-11-04T03:19:55","slug":"danny%e7%91%9c%e4%bc%bd%e7%ac%94%e8%ae%b03-%e4%b8%89%e7%a7%8d%e5%91%bc%e5%90%b8%e6%b3%95%e4%b8%8e%e4%b8%80%e7%a7%8d%e6%b8%85%e7%90%86%e6%b3%95","status":"publish","type":"post","link":"https:\/\/theyogamandala.com.sg\/cn\/danny%e7%91%9c%e4%bc%bd%e7%ac%94%e8%ae%b03-%e4%b8%89%e7%a7%8d%e5%91%bc%e5%90%b8%e6%b3%95%e4%b8%8e%e4%b8%80%e7%a7%8d%e6%b8%85%e7%90%86%e6%b3%95\/","title":{"rendered":"Danny\u745c\u4f3d\u7b14\u8bb04-\u4e09\u79cd\u547c\u5438\u6cd5\u4e0e\u4e00\u79cd\u6e05\u7406\u6cd5"},"content":{"rendered":"

\u6d77\u6d0b\u547c\u5438\u6cd5(Ujjayi)
\n\u4f5c\u7528:\u5145\u76c8\u80ba\u90e8,\u5b89\u5b9a\u5fc3\u795e,\u5e2e\u52a9\u5165\u7720\u3002\u4efb\u4f55\u5e74\u9f84\u4efb\u4f55\u59ff\u52bf\u90fd\u53ef\u4ee5\u505a\u3002
\n\u7981\u5fcc:\u65e0,\u4f46\u5750\u59ff\u9700\u8212\u9002\u3002
\n1\u00b7\u9009\u62e9\u4e00\u4e2a\u8212\u9002\u7684\u5750\u59ff,\u6536\u8179,\u95ed\u4e0a\u773c\u775b,\u53cc\u624b\u653e\u5728\u53cc\u819d\u4e0a\u3002
\n2\u00b7\u5634\u5df4\u5173\u95ed,\u547c\u5438\u65f6\u8ba9\u6c14\u4f53\u6469\u64e6\u5589\u5499,\u547c\u5438\u7684\u957f\u77ed\u4e00\u81f4\u3002
\n3\u00b7\u547c\u5438\u65f6\u80f8\u8154\u914d\u5408\u6269\u5f20\u548c\u6324\u538b\u3002\u8179\u90e8\u4fdd\u6301\u4e0d\u52a8\u3002<\/p>\n

\u98ce\u7bb1\u5f0f\u547c\u5438(Bhastrika)
\n\u4f5c\u7528:\u7ed9\u8eab\u4f53\u63d0\u4f9b\u5145\u8db3\u7684\u517b\u5206\u548c\u80fd\u91cf,\u53ef\u4ee5\u6e05\u660e\u5fc3\u667a\u529b,\u6d3b\u5316\u80fd\u91cf\u3002
\n\u7981\u5fcc:\u9ad8\u8840\u538b,\u5fc3\u810f\u75c5,\u4e2d\u98ce,\u766b\u75eb,\u8111\u7624,\u7729\u6655,\u759d\u6c14,\u80c3\u80a0\u9053\u6e83\u75a1,\u75e2\u75be\u6216\u8005\u8179\u6cc4\u7981\u6b62\u3002
\n\u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u4e0d\u8212\u670d\u6216\u5934\u6655\u9700\u8981\u505c\u6b62\u4f11\u606f\u3002
\n\u4e0d\u8981\u5728\u7761\u89c9\u524d\u7ec3\u4e60\u6b64\u65b9\u6cd5\u5426\u5219\u5174\u594b\u96be\u4ee5\u5165\u7761\u3002
\n1\u00b7\u773c\u775b\u5f20\u5f00!\u6c14\u4f53\u901a\u8fc7\u9f3b\u8154,\u5f3a\u800c\u6709\u529b\u5730\u5438\u6c14,\u5f3a\u800c\u6709\u529b\u5730\u547c\u6c14\u3002
\n2\u00b7\u5438\u6c14\u65f6\u808b\u9aa8\u6269\u5f20,\u547c\u6c14\u65f6\u808b\u9aa8\u5411\u5185\u6536\u3002
\n3\u00b7\u5c3d\u91cf\u4fdd\u6301\u80a9\u8180\u4e0d\u52a8\u3002
\n4\u00b7\u4e00\u7ec4 15 \u6b21,\u505a\u4e09\u7ec4\u3002\u4e2d\u95f4\u52a0\u6d77\u6d0b\u5f0f\u547c\u5438\u6cd5\u4f11\u606f\u3002<\/p>\n

\u5723\u5149\u547c\u5438\u6cd5(Kapalabhati)
\n\u4f5c\u7528:\u6709\u6548\u6e05\u9664\u80ba\u90e8,\u547c\u5438\u9053,\u9f3b\u7aa6\u7684\u5783\u573e\u3002
\n\u5f3a\u5316\u6574\u4e2a\u547c\u5438\u7cfb\u7edf\u7684\u808c\u8089\u7fa4,\u80f8\u808c,\u6a2a\u9694\u819c\u53ca\u8179\u808c\u3002
\n\u7981\u5fcc:\u7ecf\u671f,\u5b55\u5987,\u5fc3\u810f\u75c5\u9ad8\u8840\u538b,\u8eab\u4f53\u4e0d\u9002,\u8111\u90e8\u773c\u90e8\u60a3\u8005\u4e0d\u5b9c\u3002
\n\u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u6709\u5934\u6655\u7684\u611f\u89c9,\u8981\u53ca\u65f6\u505c\u4e0b\u6765\u3002
\n1. \u9009\u62e9\u4e00\u4e2a\u8212\u9002\u7684\u5750\u59ff,\u53cc\u624b\u653e\u5728\u53cc\u819d\u4e0a\u3002
\n2. \u9f3b\u5b54\u81ea\u7136\u5438\u6c14,\u5f3a\u800c\u6709\u529b\u5730\u547c\u6c14(\u55b7\u6c14),\u808b\u9aa8\u548c\u8179\u90e8\u6709\u8282\u594f\u5730\u914d\u5408\u6269\u5f20\u4e0e\u6536\u7f29\u3002
\n3. \u4e00\u7ec4 15 \u6b21,\u505a\u4e09\u7ec4\u3002<\/p>\n

\u8179\u90e8\u6e05\u6d01\u6cd5(Nauli)
\n\u4f5c\u7528:\u5f3a\u5065\u6df1\u5c42\u8179\u808c;\u5f3a\u5065\u8179\u8154\u7b4b\u819c;\u9632\u6b62\u5185\u810f\u4e0b\u5782;\u5f3a\u70c8\u6309\u6469\u8179\u90e8\u5668\u5b98;\u6539\u5584\u80be\u810f\u3001\u813e\u810f\u3001\u80f0\u810f
\n\u548c\u809d\u810f\u7684\u529f\u80fd;\u4fc3\u8fdb\u6d88\u5316,\u589e\u8fdb\u98df\u6b32;\u7f13\u89e3\u4fbf\u79d8;\u6e05\u9664\u5185\u810f\u6bd2\u7d20\u3002
\n\u7981\u5fcc:\u9ad8\u8840\u538b,\u5fc3\u810f\u75c5,\u4e25\u91cd\u80cc\u75db\u53ca\u759d\u6c14\u60a3\u8005,\u7ecf\u671f,\u80be\u75c5,\u8fd1\u4e00\u5e74\u5185\u63a5\u53d7\u8fc7\u8179\u90e8\u624b\u672f\u8005\u4e0d\u5b9c\u3002
\n\u5fc5\u987b\u7a7a\u8179\u505a!
\n1\u00b7\u53cc\u811a\u5206\u5f00\u7ad9\u7a33,\u8eab\u4f53\u4ece\u8170\u90e8\u7a0d\u5411\u524d\u503e\u659c,\u53cc\u624b\u653e\u5728\u5927\u817f\u4e0a,\u624b\u81c2\u4f38\u76f4\u3002
\n2\u00b7\u9f3b\u5b50\u5438\u6c14\u540e\u7528\u529b\u547c\u51fa,\u5c06\u809a\u8110\u4e0e\u5185\u810f\u5668\u5b98\u62bd\u8d77\u3002
\n3\u00b7\u5f53\u7a33\u5b9a\u719f\u7ec3\u540e,\u63a7\u5236\u8179\u90e8\u808c\u8089,\u51f8\u8d77\u8179\u808c\u6216\u5c06\u80a0\u5411\u5de6\u5411\u53f3\u79fb\u52a8\u4ee5\u53ca\u987a\u65f6\u9488\u9006\u65f6\u9488\u65cb\u8f6c\u3002
\n4\u00b7\u6bcf\u5929\u90fd\u53ef\u4ee5\u7ec3\u4e60 5-6 \u6b21,\u6bcf\u4e2a\u95f4\u9694\u505a\u77ed\u6682\u7684\u4f11\u606f\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"

\u6d77\u6d0b\u547c\u5438\u6cd5(Ujjayi) \u4f5c\u7528:\u5145\u76c8\u80ba\u90e8,\u5b89\u5b9a\u5fc3\u795e,\u5e2e\u52a9\u5165\u7720\u3002\u4efb\u4f55\u5e74\u9f84\u4efb\u4f55\u59ff\u52bf\u90fd\u53ef\u4ee5\u505a\u3002 \u7981\u5fcc:\u65e0,\u4f46\u5750\u59ff\u9700\u8212\u9002\u3002 1\u00b7\u9009\u62e9\u4e00\u4e2a\u8212\u9002\u7684\u5750\u59ff,\u6536\u8179,\u95ed\u4e0a\u773c\u775b,\u53cc\u624b\u653e\u5728\u53cc\u819d\u4e0a\u3002 2\u00b7\u5634\u5df4\u5173\u95ed,\u547c\u5438\u65f6\u8ba9\u6c14\u4f53\u6469\u64e6\u5589\u5499,\u547c\u5438\u7684\u957f\u77ed\u4e00\u81f4\u3002 3\u00b7\u547c\u5438\u65f6\u80f8\u8154\u914d\u5408\u6269\u5f20\u548c\u6324\u538b\u3002\u8179\u90e8\u4fdd\u6301\u4e0d\u52a8\u3002 \u98ce\u7bb1\u5f0f\u547c\u5438(Bhastrika) \u4f5c\u7528:\u7ed9\u8eab\u4f53\u63d0\u4f9b\u5145\u8db3\u7684\u517b\u5206\u548c\u80fd\u91cf,\u53ef\u4ee5\u6e05\u660e\u5fc3\u667a\u529b,\u6d3b\u5316\u80fd\u91cf\u3002 \u7981\u5fcc:\u9ad8\u8840\u538b,\u5fc3\u810f\u75c5,\u4e2d\u98ce,\u766b\u75eb,\u8111\u7624,\u7729\u6655,\u759d\u6c14,\u80c3\u80a0\u9053\u6e83\u75a1,\u75e2\u75be\u6216\u8005\u8179\u6cc4\u7981\u6b62\u3002 \u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u4e0d\u8212\u670d\u6216\u5934\u6655\u9700\u8981\u505c\u6b62\u4f11\u606f\u3002 \u4e0d\u8981\u5728\u7761\u89c9\u524d\u7ec3\u4e60\u6b64\u65b9\u6cd5\u5426\u5219\u5174\u594b\u96be\u4ee5\u5165\u7761\u3002 1\u00b7\u773c\u775b\u5f20\u5f00!\u6c14\u4f53\u901a\u8fc7\u9f3b\u8154,\u5f3a\u800c\u6709\u529b\u5730\u5438\u6c14,\u5f3a\u800c\u6709\u529b\u5730\u547c\u6c14\u3002 2\u00b7\u5438\u6c14\u65f6\u808b\u9aa8\u6269\u5f20,\u547c\u6c14\u65f6\u808b\u9aa8\u5411\u5185\u6536\u3002 3\u00b7\u5c3d\u91cf\u4fdd\u6301\u80a9\u8180\u4e0d\u52a8\u3002 4\u00b7\u4e00\u7ec4 15 \u6b21,\u505a\u4e09\u7ec4\u3002\u4e2d\u95f4\u52a0\u6d77\u6d0b\u5f0f\u547c\u5438\u6cd5\u4f11\u606f\u3002 \u5723\u5149\u547c\u5438\u6cd5(Kapalabhati) \u4f5c\u7528:\u6709\u6548\u6e05\u9664\u80ba\u90e8,\u547c\u5438\u9053,\u9f3b\u7aa6\u7684\u5783\u573e\u3002 \u5f3a\u5316\u6574\u4e2a\u547c\u5438\u7cfb\u7edf\u7684\u808c\u8089\u7fa4,\u80f8\u808c,\u6a2a\u9694\u819c\u53ca\u8179\u808c\u3002 \u7981\u5fcc:\u7ecf\u671f,\u5b55\u5987,\u5fc3\u810f\u75c5\u9ad8\u8840\u538b,\u8eab\u4f53\u4e0d\u9002,\u8111\u90e8\u773c\u90e8\u60a3\u8005\u4e0d\u5b9c\u3002 \u7ec3\u4e60\u8fc7\u7a0b\u4e2d\u6709\u5934\u6655\u7684\u611f\u89c9,\u8981\u53ca\u65f6\u505c\u4e0b\u6765\u3002 1. \u9009\u62e9\u4e00\u4e2a\u8212\u9002\u7684\u5750\u59ff,\u53cc\u624b\u653e\u5728\u53cc\u819d\u4e0a\u3002 2. \u9f3b\u5b54\u81ea\u7136\u5438\u6c14,\u5f3a\u800c\u6709\u529b\u5730\u547c\u6c14(\u55b7\u6c14),\u808b\u9aa8\u548c\u8179\u90e8\u6709\u8282\u594f\u5730\u914d\u5408\u6269\u5f20\u4e0e\u6536\u7f29\u3002 3. \u4e00\u7ec4 15 \u6b21,\u505a\u4e09\u7ec4\u3002 \u8179\u90e8\u6e05\u6d01\u6cd5(Nauli) \u4f5c\u7528:\u5f3a\u5065\u6df1\u5c42\u8179\u808c;\u5f3a\u5065\u8179\u8154\u7b4b\u819c;\u9632\u6b62\u5185\u810f\u4e0b\u5782;\u5f3a\u70c8\u6309\u6469\u8179\u90e8\u5668\u5b98;\u6539\u5584\u80be\u810f\u3001\u813e\u810f\u3001\u80f0\u810f \u548c\u809d\u810f\u7684\u529f\u80fd;\u4fc3\u8fdb\u6d88\u5316,\u589e\u8fdb\u98df\u6b32;\u7f13\u89e3\u4fbf\u79d8;\u6e05\u9664\u5185\u810f\u6bd2\u7d20\u3002 \u7981\u5fcc:\u9ad8\u8840\u538b,\u5fc3\u810f\u75c5,\u4e25\u91cd\u80cc\u75db\u53ca\u759d\u6c14\u60a3\u8005,\u7ecf\u671f,\u80be\u75c5,\u8fd1\u4e00\u5e74\u5185\u63a5\u53d7\u8fc7\u8179\u90e8\u624b\u672f\u8005\u4e0d\u5b9c\u3002 \u5fc5\u987b\u7a7a\u8179\u505a! 1\u00b7\u53cc\u811a\u5206\u5f00\u7ad9\u7a33,\u8eab\u4f53\u4ece\u8170\u90e8\u7a0d\u5411\u524d\u503e\u659c,\u53cc\u624b\u653e\u5728\u5927\u817f\u4e0a,\u624b\u81c2\u4f38\u76f4\u3002 2\u00b7\u9f3b\u5b50\u5438\u6c14\u540e\u7528\u529b\u547c\u51fa,\u5c06\u809a\u8110\u4e0e\u5185\u810f\u5668\u5b98\u62bd\u8d77\u3002 3\u00b7\u5f53\u7a33\u5b9a\u719f\u7ec3\u540e,\u63a7\u5236\u8179\u90e8\u808c\u8089,\u51f8\u8d77\u8179\u808c\u6216\u5c06\u80a0\u5411\u5de6\u5411\u53f3\u79fb\u52a8\u4ee5\u53ca\u987a\u65f6\u9488\u9006\u65f6\u9488\u65cb\u8f6c\u3002 4\u00b7\u6bcf\u5929\u90fd\u53ef\u4ee5\u7ec3\u4e60 5-6 \u6b21,\u6bcf\u4e2a\u95f4\u9694\u505a\u77ed\u6682\u7684\u4f11\u606f\u3002<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[122],"tags":[],"class_list":["post-16215","post","type-post","status-publish","format-standard","hentry","category-blog"],"yoast_head":"\nDanny\u745c\u4f3d\u7b14\u8bb04-\u4e09\u79cd\u547c\u5438\u6cd5\u4e0e\u4e00\u79cd\u6e05\u7406\u6cd5 - The Yoga Mandala<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/theyogamandala.com.sg\/cn\/danny\u745c\u4f3d\u7b14\u8bb03-\u4e09\u79cd\u547c\u5438\u6cd5\u4e0e\u4e00\u79cd\u6e05\u7406\u6cd5\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Danny\u745c\u4f3d\u7b14\u8bb04-\u4e09\u79cd\u547c\u5438\u6cd5\u4e0e\u4e00\u79cd\u6e05\u7406\u6cd5 - The Yoga Mandala\" \/>\n<meta property=\"og:description\" content=\"\u6d77\u6d0b\u547c\u5438\u6cd5(Ujjayi) \u4f5c\u7528:\u5145\u76c8\u80ba\u90e8,\u5b89\u5b9a\u5fc3\u795e,\u5e2e\u52a9\u5165\u7720\u3002\u4efb\u4f55\u5e74\u9f84\u4efb\u4f55\u59ff\u52bf\u90fd\u53ef\u4ee5\u505a\u3002 \u7981\u5fcc:\u65e0,\u4f46\u5750\u59ff\u9700\u8212\u9002\u3002 1\u00b7\u9009\u62e9\u4e00\u4e2a\u8212\u9002\u7684\u5750\u59ff,\u6536\u8179,\u95ed\u4e0a\u773c\u775b,\u53cc\u624b\u653e\u5728\u53cc\u819d\u4e0a\u3002 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