Yoga for Absolute Beginners Series Part 1/5 零基础瑜伽入门第1课：10分钟温柔激活上半身，告别肩颈僵硬

Описание: 过年好！给此刻打开视频的你拜年啦。
你想开始练习瑜伽，却不知道从哪里入手吗？或者担心自己身体太僵硬，跟不上复杂的动作？
欢迎来到我的**「2026 瑜伽基础入门系列」。这是5部精讲跟练的第1课：上半身专注练习。在这10分钟里，不需要任何高难度的技巧。我们会从最让人安心的“婴儿式”开始，通过温柔的“猫牛式”流动滋养脊柱，再到基础的侧板支撑建立力量。就像我在视频里说的：“如果不舒服，随时可以停下来；重要的是找到自然呼吸的节奏。”这不仅是一次拉伸，更是你与身体建立连接的开始。

我是米达拉，旅居加拿大的两娃妈，RYT200认证瑜伽教师。希望能陪你走出瑜伽垫上的第一步，轻松、自在、不卷。

💬这是系列课的第一集，如果你完成了打卡，请在评论区留个“1”，让我看到你的坚持！我们下期见 👇

Are you brand new to yoga and don't know where to start? Do you feel too "stiff" to try a regular class?
Welcome to Episode 1 of my Yoga for Absolute Beginners Series! 🧘‍♀️✨
This 5-part series is designed specifically to guide you gently into your practice, with zero pressure and zero competition.

In today's 10-minute session, we focus on the Upper Body. We will move through foundational poses like Child's Pose, Cat-Cow stretches for spinal health, and gentle side openers. No fancy props needed—just you and your mat (or a rug!).

Remember, as I guide you in the video: "Don't hold your breath. Find a position that feels comfortable for your body."
Let's build a strong, relaxed foundation together.
I’m Yi, a mom of two living in Vancouver, and an RYT200 certified yoga teacher. I'm so happy you are here to start your journey. Namaste.

💬 This is Part 1 of 5! Subscribe so you don't miss the Lower Body session next week! Let me know how you feel in the comments!

🌿 更多疗愈练习
🕊️ 10分钟清晨燃脂瑜伽 👉    • 10分钟清晨燃脂瑜伽 无器械无跳跃，温和力量FLOW，适合新手  
🌙 运动后3分钟冥想放松 👉    • 运动后3分钟冥想放松｜适合安排在你的健身视频之后，释放紧绷与疲惫  
💪 17分钟久坐舒缓瑜伽 👉    • 【17分钟久坐舒缓瑜伽】改善含胸驼背 × 放松肩颈  共同拥抱感恩的浪潮  
📍更多内容欢迎订阅 @米达拉Yi_Yoga
💫 如果你喜欢这支视频，记得点赞、留言，或分享给也需要放松的朋友。

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