🧘‍♂️ 🧘‍♀️ Guava’s Yoga 下犬式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 下犬式（Downward-Facing Dog Pose） 動作名稱 / Name 下犬式（Downward-Facing Dog Pose） 動作簡介 / Introduction 下犬式是一個全身伸展動作，可以舒緩肩頸、背部及腿後肌群緊繃，同時促進血液循環與能量流動。 Downward-Facing Dog Pose is a full-body stretch that relieves tension in the shoulders, back, and hamstrings while promoting blood circulation and energy flow. 操作步驟 / Steps 1. 由四肢著地開始，手掌在肩膀正下方，膝蓋在臀部正下方。 Start on all fours, hands directly under shoulders, knees under hips. 2. 吸氣，手指抓地，臀部向上抬，慢慢伸直雙腿，形成倒 V 字形。 Inhale, spread your fingers, lift your hips up, and gradually straighten your legs to form an inverted “V”. 3. 頭部自然放鬆，耳朵靠近上臂，眼睛看向雙腿或肚臍方向。 Relax your head, ears near your arms, gaze toward your legs or belly button. 4. 保持 30 秒到 1 分鐘，配合深呼吸，感受全身肌群被伸展。 Hold for 30 seconds to 1 minute, breathing deeply, and feel the stretch throughout your body. 功能效果 / Benefits 伸展肩膀、背部與腿後肌群 Stretches shoulders, back, and hamstrings 改善血液循環，舒緩壓力 Improves blood circulation and relieves stress 增強核心力量與手臂穩定性 Strengthens core and arm stability 注意事項 / Precautions 手腕或肩膀受傷者需謹慎，或調整手臂角度 Modify if you have wrist or shoulder injuries 腰椎或背部不適者，可微屈膝避免過度拉伸 Bend knees slightly if you have lower back discomfort 呼吸保持自然，避免憋氣 Keep breathing naturally; do not hold your breath 小貼士 / Tips 可在早晨喚醒身體或晚上放鬆練習 Great for morning wake-up or evening relaxation 雙腳若無法完全著地，可微彎膝蓋慢慢適應 Bend knees slightly if heels do not reach the floor 家裡有寵物時，貓咪或小狗也可能加入陪練，增加趣味 Pets may join for a fun little companion