這個瑜伽動作可以幫助伸展和加強小腿的肌肉，雙踝和跟腱，消除腳跟疼痛和僵硬感，並強壯坐骨神經，去除疲勞恢復精力。

<html lang="en"><head><style>              .article-container {                width: 100%;                font-family: Microsoft JhengHei,Helvetica Neue,Helvetica,Arial,sans-serif;              }              ul, ol {                margin: 12px auto;                max-width: 740px;                color: #535150;                line-height: 1.8;                padding-left: 0px;              }              .graf--img {                display: table;                justify-content: center;                align-items: center;                text-align: center;                color: gray;                font-size: 14px;                letter-spacing: 0px;                margin: 10px auto 50px;                width: 100%;                position: relative;                clear: both;              }              .graf--img.center img {                width: 100%;                max-width: 740px;                margin: 10px auto 0px;                display: block;                margin: 0 auto; 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             }              .lexical__textStrikethrough {                text-decoration: line-through;              }              .lexical__textUnderlineStrikethrough {                text-decoration: underline line-through;              }              .lexical__textSubscript {                font-size: 0.8em;                vertical-align: sub;              }              .lexical__textSuperscript {                font-size: 0.8em;                vertical-align: super;              }              .lexical__textCode {                background-color: rgb(240, 242, 245);                padding: 1px 0.25rem;                font-family: Menlo, Consolas, Monaco, monospace;                font-size: 94%;              }            </style></head><body><div class="article-container"><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;">此姿勢伸展和加強小腿的肌肉，雙踝和跟腱。消除腳跟疼痛和僵硬感並強壯坐骨神經，去除疲勞恢復精力。</span></p><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;"> 　　(1) 四腳支撐(圖一)  </span></p><p class="graf--p"><span style="white-space: pre-wrap;">​</span></p><div class="graf--img center"><div class="lexical__imageWrapper"><img src="https://images.vocus.cc/4adc6428-d441-4778-b837-ef21d19a4d8e.jpeg" data-src="https://d2a6d2ofes041u.cloudfront.net/resize?norotation=true&quality=80&url=https%3A%2F%2Fimages.vocus.cc%2F4adc6428-d441-4778-b837-ef21d19a4d8e.jpeg&width=400&sign=BGzG-Ui3iXqGMDj-MaHWZ7Q0VzzFOuuP6rfsBl5L-w0" class="lazy" data-original-src="https://images.vocus.cc/4adc6428-d441-4778-b837-ef21d19a4d8e.jpeg" data-lowquality="false" data-width="400" data-height="299" onerror="this.onError=null;this.src=this.dataset.originalSrc;" alt="1175528971"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">1175528971</p></div></div><p class="graf--p"><span style="white-space: pre-wrap;">​​</span></p><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;"> ​ 圖一</span></p><p class="graf--p" dir="ltr"><br></p><p class="graf--p" dir="ltr"><br></p><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;"> 　　(2) 呼氣，伸直兩腿，將臀部提升，兩腳跟盡可能向下踩(圖二)，保持正常的呼吸，控制此動作1-2分鐘，然後吸氣還原(圖一)</span></p><p class="graf--p" dir="ltr"><br></p><p class="graf--p"><span style="white-space: pre-wrap;">​</span></p><div class="graf--img center"><div class="lexical__imageWrapper"><img src="https://images.vocus.cc/dfeb4fcb-805c-47fa-ace6-e0d490f752df.jpeg" data-src="https://d2a6d2ofes041u.cloudfront.net/resize?norotation=true&quality=80&url=https%3A%2F%2Fimages.vocus.cc%2Fdfeb4fcb-805c-47fa-ace6-e0d490f752df.jpeg&width=400&sign=bmCpF59_d6Rirzz_WROS8emK4mo8JHw25nX0h9SYbSM" class="lazy" data-original-src="https://images.vocus.cc/dfeb4fcb-805c-47fa-ace6-e0d490f752df.jpeg" data-lowquality="false" data-width="400" data-height="298" onerror="this.onError=null;this.src=this.dataset.originalSrc;" alt="701920774_m"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">701920774_m</p></div></div><p class="graf--p"><span style="white-space: pre-wrap;">​​</span></p><p class="graf--p"><span style="white-space: pre-wrap;">​   </span></p><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;">圖二  </span></p><p class="graf--p" dir="ltr"><br></p><p class="graf--p" dir="ltr"><br></p><p class="graf--p" dir="ltr"><br></p><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;">稿源︰北方網編輯︰張倩</span></p></div></body></html>

以行動支持創作者！付費即可解鎖

贊助珍奶

運動

《轉轉生》（Re:INCARNATION）為奈及利亞編舞家庫德斯．奧尼奎庫與 Q 舞團創作的當代舞蹈作品，結合拉各斯街頭節奏、Afrobeat／Afrobeats、以及約魯巴宇宙觀的非線性時間，建構出關於輪迴的「誕生—死亡—重生」儀式結構。本文將從約魯巴哲學概念出發，解析其去殖民的身體政治。

詹育杰的沙龍

《轉轉生 Re:INCARNATION》：Qudus Onikeku、約魯巴哲學與 Afrobeat 的去殖民身體政治

背景：從冷門配角到市場主線，算力與電力被重新定價

  小P從2008進入股市，每一個時期的投資亮點都不同，記得2009蘋果手機剛上市，當時蘋果只要在媒體上提到哪一間供應鏈，隔天股價就有驚人的表現，當時光學鏡頭非常熱門，因為手機第一次搭上鏡頭可以拍照，也造就傳統相機廠的殞落，如今手機已經全面普及，題

小P趨勢投資

算力的盡頭是電力！009819 小P量化交易者眼中的AI基建雙引擎致勝邏輯

這是一場修復文化與重建精神的儀式，觀眾不需要完全看懂《遊林驚夢：巧遇Hagay》，但你能感受心與土地團聚的渴望，也不急著在此處釐清或定義什麼，但你的在場感受，就是一條線索，關於如何找著自己的路徑、自己的聲音。

釀電影，啜一口電影的美好。

性別之外，存在面前──淺談劇作《遊林驚夢：巧遇 Hagay》

本文分析導演巴里・柯斯基（Barrie Kosky）如何運用極簡的舞臺配置，將布萊希特（Bertolt Brecht）的「疏離效果」轉化為視覺奇觀與黑色幽默，探討《三便士歌劇》在當代劇場中的新詮釋，並藉由舞臺、燈光、服裝、音樂等多方面，分析該作如何在保留批判核心的同時，觸及觀眾的觀看位置與人性幽微。

陳沅綦的沙龍

柏林劇團《三便士歌劇》：巴里．柯斯基的經典再造，與布萊希特劇場的當代轉向

Vicky Yoga的沙龍

美化小腿瑜伽練習法

<p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">此姿勢伸展和加強小腿的肌肉，雙踝和跟腱。消除腳跟疼痛和僵硬感並強壯坐骨神經，去除疲勞恢復精力。</span></p><p class="lexical__paragraph" dir="ltr"><div class="why-see-ad-placeholder"></div><div style="height: 300px; overflow: hidden;"><div id="vocus_pc_reading_content_middle"></div></div><span style="white-space: pre-wrap;">&nbsp;　　(1) 四腳支撐(圖一)&nbsp;&nbsp;</span></p><p class="lexical__paragraph"><span style="white-space: pre-wrap;">​</span></p><div class="lexical__image center"><div class="lexical__imageWrapper"><img src="https://img.vocus.cc/TGkO7E3pwvqIlvRA5aMA7BD9AzBt1aNDwZqL-oLIA7U/w:400/f:webp/plain/https://images.vocus.cc/4adc6428-d441-4778-b837-ef21d19a4d8e.jpeg" fetchpriority="high" data-src="https://img.vocus.cc/TGkO7E3pwvqIlvRA5aMA7BD9AzBt1aNDwZqL-oLIA7U/w:400/f:webp/plain/https://images.vocus.cc/4adc6428-d441-4778-b837-ef21d19a4d8e.jpeg" data-loaded="true" data-original-src="https://images.vocus.cc/4adc6428-d441-4778-b837-ef21d19a4d8e.jpeg" data-fallback-src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=40&amp;url=https%3A%2F%2Fimages.vocus.cc%2F4adc6428-d441-4778-b837-ef21d19a4d8e.jpeg&amp;width=400&amp;sign=1HVzNv-eUlsWExTYtIbdagJf7ZdzuExnXwDGePoDrtI" data-lowquality="false" data-width="400" data-height="299" data-retry="0" onerror="var p=this.parentNode;if(p&amp;&amp;p.tagName==='PICTURE'){var ss=p.querySelectorAll('source');for(var i=0;i<ss.length;i++)p.removeChild(ss[i])}var r=Number(this.dataset.retry);if(r>=2){this.src='/static/default-error-img.svg';this.onerror=null;return}if(r===0&amp;&amp;this.dataset.fallbackSrc){this.src=this.dataset.fallbackSrc}else{this.src=this.dataset.originalSrc}this.dataset.retry=r+1" data-istopthreeimage="true" alt="1175528971"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">1175528971</p></div></div><p class="lexical__paragraph"><span style="white-space: pre-wrap;">​​</span></p><p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">&nbsp;​ 圖一</span></p><p class="lexical__paragraph" dir="ltr"><br></p><p class="lexical__paragraph" dir="ltr"><br></p><p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">&nbsp;　　(2) 呼氣，伸直兩腿，將臀部提升，兩腳跟盡可能向下踩(圖二)，保持正常的呼吸，控制此動作1-2分鐘，然後吸氣還原(圖一)</span></p><p class="lexical__paragraph" dir="ltr"><br></p><p class="lexical__paragraph"><span style="white-space: pre-wrap;">​</span></p><div class="lexical__image center"><div class="lexical__imageWrapper"><img src="https://img.vocus.cc/ZFarxRZDB0-BOxN7g4y0YmdpWrHVc9PFVILiAJtVapw/w:400/f:webp/plain/https://images.vocus.cc/dfeb4fcb-805c-47fa-ace6-e0d490f752df.jpeg" fetchpriority="high" data-src="https://img.vocus.cc/ZFarxRZDB0-BOxN7g4y0YmdpWrHVc9PFVILiAJtVapw/w:400/f:webp/plain/https://images.vocus.cc/dfeb4fcb-805c-47fa-ace6-e0d490f752df.jpeg" data-loaded="true" data-original-src="https://images.vocus.cc/dfeb4fcb-805c-47fa-ace6-e0d490f752df.jpeg" data-fallback-src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=40&amp;url=https%3A%2F%2Fimages.vocus.cc%2Fdfeb4fcb-805c-47fa-ace6-e0d490f752df.jpeg&amp;width=400&amp;sign=g8i-5HP6g_5ydVAA6Y_JvP2iMJWHgjYEF43qgItXxYQ" data-lowquality="false" data-width="400" data-height="298" data-retry="0" onerror="var p=this.parentNode;if(p&amp;&amp;p.tagName==='PICTURE'){var ss=p.querySelectorAll('source');for(var i=0;i<ss.length;i++)p.removeChild(ss[i])}var r=Number(this.dataset.retry);if(r>=2){this.src='/static/default-error-img.svg';this.onerror=null;return}if(r===0&amp;&amp;this.dataset.fallbackSrc){this.src=this.dataset.fallbackSrc}else{this.src=this.dataset.originalSrc}this.dataset.retry=r+1" data-istopthreeimage="true" alt="701920774_m"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">701920774_m</p></div></div><p class="lexical__paragraph"><span style="white-space: pre-wrap;">​​</span></p><p class="lexical__paragraph"><span style="white-space: pre-wrap;">​ &nbsp;&nbsp;</span></p><p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">圖二&nbsp;&nbsp;</span></p><p class="lexical__paragraph" dir="ltr"><br></p><p class="lexical__paragraph" dir="ltr"><br></p><p class="lexical__paragraph" dir="ltr"><br></p><p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">稿源︰北方網編輯︰張倩</span></p>