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# 지하철 요가 3장 : 앉아서 하기 편
- URL: https://www.sharehows.com/27035/
- Published: 2015-11-06T11:05:00.000Z
- Updated: 2026-09-03T09:55:51.000Z
- Author: 마인드바디소울
- Tags: 건강

![](https://www.sharehows.com/content/images/201511/27035_5978_1105.jpg)

https://www.youtube.com/watch?v=9GFGdhX0Ajk

오늘은 운 좋게 앉아서 출퇴근하는 날! 하지만 앉아있는 틈새 시간에도 할 수 있는 운동이 있다는 거 알고 계셨나요? 하우스메이트 마인드바디소울의 출퇴근 지하철 요가 3탄 앉아서 하기 편. 시작하시기 전에 다리를 뻗는 운동은 자리가 있을 때만 해야 한다는 매너는 필수에요:^)

## 다리 운동

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### 발들기

![](https://www.sharehows.com/content/images/201511/27035_5979_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5980_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5981_1105.jpg)

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### 한 다리 뻗기

![](https://www.sharehows.com/content/images/201511/27035_5982_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5983_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5984_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5985_1105.jpg)

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### 뒤꿈치 들기

![](https://www.sharehows.com/content/images/201511/27035_5986_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5987_1105.jpg)

### 다리운동 효과

![](https://www.sharehows.com/content/images/201511/27035_5988_1105.jpg)

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## 목 운동

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### 뒷통수 밀기

![](https://www.sharehows.com/content/images/201511/27035_5989_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5990_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5991_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5992_1105.jpg)

### 뒷통수 밀기 효과

![](https://www.sharehows.com/content/images/201511/27035_5993_1105.jpg)

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### 목 스트레칭

![](https://www.sharehows.com/content/images/201511/27035_5994_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5995_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5996_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5997_1105.jpg)

![](https://www.sharehows.com/content/images/201511/27035_5998_1105.jpg)

### 목 스트레칭 효과

![](https://www.sharehows.com/content/images/201511/27035_5999_1105.jpg)