{"id":1701,"date":"2026-03-12T18:20:11","date_gmt":"2026-03-12T09:20:11","guid":{"rendered":"https:\/\/spinenews.co.kr\/?p=1701"},"modified":"2026-03-12T18:20:11","modified_gmt":"2026-03-12T09:20:11","slug":"%ed%95%98%ec%b2%b4%eb%b6%80%ec%a2%85-%ea%b3%a0%eb%af%bc%ec%9d%b4%eb%9d%bc%eb%a9%b4","status":"publish","type":"post","link":"https:\/\/spinenews.co.kr\/?p=1701","title":{"rendered":"\ud558\uccb4\ubd80\uc885 \uace0\ubbfc\uc774\ub77c\uba74?"},"content":{"rendered":"

\uad11\ud765\ucc3d \ud544\ub77c\ud14c\uc2a4\uac00 \uc54c\ub824\uc8fc\ub294 5\ubd84 \uc21c\ud658 \uc2a4\ud2b8\ub808\uce6d<\/h3>\n
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\"https:\/\/images.openai.com\/static-rsc-3\/J5jewM3ShZnUcd9VB5tfJP5pfXEchL1x7fEb9N6r79K7dD7va4jzzhBX12pynVdoBnbM07dY0lSaYRomXC5IM8p1Ow-b9ZPTT8drweyii1I?purpose=fullsize&v=1\"<\/div>\n<\/div>\n<\/div>\n
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\"https:\/\/images.openai.com\/static-rsc-3\/5Wn2-oJrbLTBrz5ikXZ6Sv6ul96AGdnYlx6bKE9LO7vRKOinauaRLCPku-mDshS-2JU2YmtQo-pqpCSiUJocKRHyoKDkrbpWqnYeVAxvDg0?purpose=fullsize&v=1\"<\/div>\n<\/div>\n<\/div>\n
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\"https:\/\/media.yogauonline.com\/app\/uploads\/2023\/02\/27090711\/1_how_to_practice_downward_facing_dog_or_the_adho_mukha_svanasana_variation_called_puppy_pose.png\"<\/div>\n
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\uc624\ub798 \uc549\uc544 \uc788\uac70\ub098 \ud558\ub8e8 \uc885\uc77c \uc11c\uc11c \uc77c\ud558\ub2e4 \ubcf4\uba74 \ub2e4\ub9ac\uac00 \ubd93\uace0 \ubb34\uac70\uc6cc\uc9c0\ub294 \uacbd\ud5d8\uc744 \ud558\ub294 \uc0ac\ub78c\ub4e4\uc774 \ub9ce\ub2e4. \ud2b9\ud788 \uc5ec\uc131\uc758 \uacbd\uc6b0 \ud558\uccb4 \ubd80\uc885\uacfc \uc21c\ud658 \ubb38\uc81c<\/strong>\ub97c \uc790\uc8fc \uacaa\ub294 \ud3b8\uc774\ub2e4.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\uad11\ud765\ucc3d \uc9c0\uc5ed\uc5d0\uc11c \ud544\ub77c\ud14c\uc2a4 \uc218\uc5c5\uc744 \uc6b4\uc601 \uc911\uc778 **\uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4<\/span><\/span>**\ub294 \u201c\ud558\uccb4 \ubd80\uc885 \uc644\ud654\uc5d0\ub294 \ud608\uc561\uacfc \ub9bc\ud504 \uc21c\ud658\uc744 \ucd09\uc9c4\ud558\ub294 \uc2a4\ud2b8\ub808\uce6d\uc774 \uc911\uc694\ud558\ub2e4\u201d\uace0 \uc124\uba85\ud558\uba70, \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \uc21c\ud658 \uc2a4\ud2b8\ub808\uce6d \ub8e8\ud2f4\uc744 \uc18c\uac1c\ud588\ub2e4.<\/p>\n

\uc804\ubb38\uac00\ub4e4\uc740 \u201c\ubc18\uc2e0\uc695\ucc98\ub7fc \ud558\uccb4\ub97c \ub530\ub73b\ud558\uac8c \ud574\uc8fc\ub294 \ubc29\ubc95\ub3c4 \uc88b\uc9c0\ub9cc, \uac04\ub2e8\ud55c \uc2a4\ud2b8\ub808\uce6d\ub9cc\uc73c\ub85c\ub3c4 \uc21c\ud658\uc744 \ud06c\uac8c \uac1c\uc120\ud560 \uc218 \uc788\ub2e4\u201d\uace0 \uc870\uc5b8\ud55c\ub2e4.<\/p>\n

\n

\u2460 Calf Raise (\uce74\ud504 \ub808\uc774\uc988)<\/h2>\n

\ud6a8\uacfc:<\/strong> \uc885\uc544\ub9ac \ud38c\ud504 \uc791\uc6a9\uc73c\ub85c \ud608\uc561 \uc21c\ud658 \ucd09\uc9c4<\/p>\n

    \n
  • \n

    \uace8\ubc18 \ub108\ube44\ub85c \uc11c\uc11c \ub450 \ubc88\uc9f8 \ubc1c\uac00\ub77d\uc774 \uc815\uba74\uc744 \ud5a5\ud558\uac8c \uc815\ub82c<\/p>\n<\/li>\n

  • \n

    \ubcf5\ubd80 \ud798\uc744 \uc720\uc9c0\ud558\uba70 \ub4a4\uafc8\uce58\ub97c \ub4e4\uc5b4 \uc62c\ub9bc<\/p>\n<\/li>\n

  • \n

    \uc704\uc5d0\uc11c \uc57d 3\ucd08 \uc720\uc9c0 \ud6c4 \ucc9c\ucc9c\ud788 \ub0b4\ub824\uc624\uae30<\/p>\n<\/li>\n

  • \n

    20~30\ud68c \ubc18\ubcf5<\/p>\n<\/li>\n<\/ul>\n

    \ud83d\udc49 \uc885\uc544\ub9ac \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uba74 \ud558\uccb4\uc5d0 \uc313\uc778 \ud608\ub958\uac00 \uc704\ucabd\uc73c\ub85c \uc21c\ud658\ub418\ub294 \ub370 \ub3c4\uc6c0<\/p>\n

    \n

    \u2461 Pigeon Stretch (\ube44\ub458\uae30 \uc790\uc138)<\/h2>\n

    \ud6a8\uacfc:<\/strong> \uace0\uad00\uc808\uacfc \ub454\uadfc \uc774\uc644<\/p>\n

      \n
    • \n

      \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc55e\ucabd\uc73c\ub85c \u3131\uc790 \ubaa8\uc591\uc73c\ub85c \uc811\uae30<\/p>\n<\/li>\n

    • \n

      \ubc18\ub300\ucabd \ub2e4\ub9ac\ub294 \ub4a4\ub85c \uae38\uac8c \ubed7\uae30<\/p>\n<\/li>\n

    • \n

      \ub4a4\ucabd \uace8\ubc18\uc744 \ubc14\ub2e5\uc73c\ub85c \ub20c\ub7ec \uc7a5\uc694\uadfc \uc2a4\ud2b8\ub808\uce58<\/p>\n<\/li>\n

    • \n

      \uae4a\uc740 \ud638\ud761 10\ud68c \uc720\uc9c0<\/p>\n<\/li>\n<\/ul>\n

      \ud83d\udc49 \uc5c9\ub369\uc774\uc640 \uace0\uad00\uc808 \uae34\uc7a5\uc744 \ud480\uc5b4 \ud558\uccb4 \uc21c\ud658 \uac1c\uc120<\/p>\n

      \n

      \u2462 Hip Flexor Stretch (\ud799 \ud50c\ub809\uc11c \uc2a4\ud2b8\ub808\uce58)<\/h2>\n

      \ud6a8\uacfc:<\/strong> \uc7a5\uc694\uadfc \ubc0f \ud5c8\ubc85\uc9c0 \uc55e\ucabd \uc774\uc644<\/p>\n

        \n
      • \n

        \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc811\uc5b4 \ubc1c\ub4f1\uc744 \uace8\ubc18 \uc606\uc5d0 \uc704\uce58<\/p>\n<\/li>\n

      • \n

        \ubcf5\ubd80\ub97c \uc0b4\uc9dd \ub9d0\uc544 \ud5c8\ub9ac\uac00 \ub728\uc9c0 \uc54a\ub3c4\ub85d \uc720\uc9c0<\/p>\n<\/li>\n

      • \n

        \uc7a5\uc694\uadfc\uacfc \ub300\ud1f4\uc0ac\ub450\uadfc \uc2a4\ud2b8\ub808\uce58 \uc720\uc9c0<\/p>\n<\/li>\n

      • \n

        \ud638\ud761 10\ud68c \uc9c4\ud589<\/p>\n<\/li>\n<\/ul>\n

        \n

        \u2463 Piriformis Stretch (\uc774\uc0c1\uadfc \uc2a4\ud2b8\ub808\uce58)<\/h2>\n

        \ud6a8\uacfc:<\/strong> \uc5c9\ub369\uc774 \uae4a\uc740 \uadfc\uc721 \uc774\uc644<\/p>\n

          \n
        • \n

          \ub204\uc6b4 \uc0c1\ud0dc\uc5d0\uc11c \ud55c\ucabd \ubc1c\uc744 \ubc18\ub300 \ubb34\ub98e \uc704\uc5d0 \uc62c\ub9bc<\/p>\n<\/li>\n

        • \n

          \ub2e4\ub9ac \uc0ac\uc774\ub85c \uc190\uc744 \ub123\uc5b4 \ubc18\ub300 \ub2e4\ub9ac\ub97c \ubab8 \ucabd\uc73c\ub85c \ub2f9\uae30\uae30<\/p>\n<\/li>\n

        • \n

          \uace8\ubc18\uc774 \ub4e4\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc720\uc9c0<\/p>\n<\/li>\n

        • \n

          \uae4a\uc740 \ud638\ud761 10\ud68c \uc9c4\ud589<\/p>\n<\/li>\n<\/ul>\n

          \n

          \u2464 Straddle Stretch (\uc640\uc774\ub4dc \uc2dc\ud2f0\ub4dc \uc2a4\ud2b8\ub808\uce58)<\/h2>\n

          \ud6a8\uacfc:<\/strong> \ub0b4\uc804\uadfc\u00b7\ud584\uc2a4\ud2b8\ub9c1 \uc774\uc644<\/p>\n

            \n
          • \n

            \uc549\uc740 \uc0c1\ud0dc\uc5d0\uc11c \ub450 \ub2e4\ub9ac\ub97c \ub113\uac8c \ubc8c\ub9ac\uae30<\/p>\n<\/li>\n

          • \n

            \uace0\uad00\uc808\uc744 \uc811\uc5b4 \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc774\uae30<\/p>\n<\/li>\n

          • \n

            \ud5c8\ub9ac\uac00 \ub9d0\ub9ac\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758<\/p>\n<\/li>\n

          • \n

            \ud638\ud761 10\ud68c \uc720\uc9c0<\/p>\n<\/li>\n<\/ul>\n

            \n

            \u2465 Down Dog (\ub2e4\uc6b4\ub3c5)<\/h2>\n

            \ud6a8\uacfc:<\/strong> \uc804\uc2e0 \uc21c\ud658 \ucd09\uc9c4<\/p>\n

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            • \n

              \ub124\ubc1c\uae30\uae30\uc5d0\uc11c \uc5c9\ub369\uc774\ub97c \ucc9c\uc7a5 \ubc29\ud5a5\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9bc<\/p>\n<\/li>\n

            • \n

              \uc190\ubc14\ub2e5\uc73c\ub85c \ubc14\ub2e5\uc744 \ubc00\uc5b4 \ucc99\ucd94 \uc815\ub82c \uc720\uc9c0<\/p>\n<\/li>\n

            • \n

              \ub4a4\uafc8\uce58\ub97c \ubc14\ub2e5 \ucabd\uc73c\ub85c \ub20c\ub7ec \uc885\uc544\ub9ac\uc640 \ud584\uc2a4\ud2b8\ub9c1 \uc2a4\ud2b8\ub808\uce58<\/p>\n<\/li>\n

            • \n

              \uae4a\uc740 \ud638\ud761 10\ud68c \uc9c4\ud589<\/p>\n<\/li>\n<\/ul>\n

              \n

              \u25a0 \ud558\uccb4 \uc2a4\ud2b8\ub808\uce6d\uc740 \u2018\uafb8\uc900\ud568\u2019\uc774 \ud575\uc2ec<\/h3>\n

              \uc804\ubb38\uac00\ub4e4\uc740 \u201c\ud558\uccb4 \uc21c\ud658 \uc2a4\ud2b8\ub808\uce6d\uc740 \ud558\ub8e8 \ud55c \ubc88\ubcf4\ub2e4 \uc544\uce68\uacfc \uc800\ub141 \ud2c8\ud2c8\uc774 \uc9c4\ud589\ud558\ub294 \uac83\uc774 \ud6a8\uacfc\uc801<\/strong>\u201d\uc774\ub77c\uace0 \uc124\uba85\ud55c\ub2e4.<\/p>\n

              \ub2e8 \uba87 \ubd84\uc758 \uc2a4\ud2b8\ub808\uce6d\ub9cc\uc73c\ub85c\ub3c4
              \u2714 \ubd80\uc885 \uc644\ud654
              \u2714 \ud608\uc561\uc21c\ud658 \uac1c\uc120
              \u2714 \ub2e4\ub9ac \ub77c\uc778 \uc815\ub9ac<\/p>\n

              \uac19\uc740 \ud6a8\uacfc\ub97c \uae30\ub300\ud560 \uc218 \uc788\ub2e4.<\/p>\n

              \n

              \ud558\ub8e8 5\ubd84, \ubab8\uc744 \ud480\uc5b4\uc8fc\ub294 \uc2b5\uad00\uc774
              \uac00\ubcbc\uc6b4 \ub2e4\ub9ac\uc640 \uac74\uac15\ud55c \uc21c\ud658\uc744 \ub9cc\ub4e0\ub2e4.<\/p>\n

              \uc624\ub298\ubd80\ud130 \ud558\uccb4 \uc2a4\ud2b8\ub808\uce6d\uc73c\ub85c
              \ubd93\uae30 \uc5c6\ub294 \uac00\ubcbc\uc6b4 \ud558\ub8e8\ub97c \ub9cc\ub4e4\uc5b4\ubcf4\uc790. \ud83e\uddd8\u200d\u2640\ufe0f<\/p>\n","protected":false},"excerpt":{"rendered":"

              \uad11\ud765\ucc3d \ud544\ub77c\ud14c\uc2a4\uac00 \uc54c\ub824\uc8fc\ub294 5\ubd84 \uc21c\ud658 \uc2a4\ud2b8\ub808\uce6d \uc624\ub798 \uc549\uc544 \uc788\uac70\ub098 \ud558\ub8e8 \uc885\uc77c \uc11c\uc11c \uc77c\ud558\ub2e4 \ubcf4\uba74 \ub2e4\ub9ac\uac00 \ubd93\uace0 \ubb34\uac70\uc6cc\uc9c0\ub294 \uacbd\ud5d8\uc744 \ud558\ub294 \uc0ac\ub78c\ub4e4\uc774 \ub9ce\ub2e4. \ud2b9\ud788 \uc5ec\uc131\uc758 \uacbd\uc6b0 \ud558\uccb4 \ubd80\uc885\uacfc \uc21c\ud658 \ubb38\uc81c\ub97c \uc790\uc8fc \uacaa\ub294 \ud3b8\uc774\ub2e4. \uad11\ud765\ucc3d \uc9c0\uc5ed\uc5d0\uc11c \ud544\ub77c\ud14c\uc2a4 \uc218\uc5c5\uc744 \uc6b4\uc601 \uc911\uc778 **\uc2a4\ud30c\uc778 \ud544\ub77c\ud14c\uc2a4**\ub294 \u201c\ud558\uccb4 \ubd80\uc885 \uc644\ud654\uc5d0\ub294 \ud608\uc561\uacfc \ub9bc\ud504 \uc21c\ud658\uc744 \ucd09\uc9c4\ud558\ub294 \uc2a4\ud2b8\ub808\uce6d\uc774 \uc911\uc694\ud558\ub2e4\u201d\uace0 \uc124\uba85\ud558\uba70, \uc9d1\uc5d0\uc11c\ub3c4 \uc27d\uac8c \ud560 \uc218 \uc788\ub294 \uc21c\ud658 […]<\/p>\n","protected":false},"author":392,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,16,39,20],"tags":[],"class_list":["post-1701","post","type-post","status-publish","format-standard","hentry","category-3","category-16","category-39","category-20"],"_links":{"self":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/users\/392"}],"replies":[{"embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1701"}],"version-history":[{"count":1,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1701\/revisions"}],"predecessor-version":[{"id":1702,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/1701\/revisions\/1702"}],"wp:attachment":[{"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spinenews.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}