🧘‍♂️ 🧘‍♀️ Guava’s Yoga -眼鏡蛇式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 眼鏡蛇式 / Cobra Pose --- 動作名稱 / Name 眼鏡蛇式（Cobra Pose / Bhujangasana） --- 動作簡介 / Introduction 眼鏡蛇式是一個溫和的脊椎後彎動作，能伸展胸口與腹部前側，強化背部肌群，改善久坐、駝背與低頭姿勢造成的胸椎僵硬與下背壓力。 Cobra Pose is a gentle spinal backbend that stretches the chest and front body while strengthening the back muscles. It helps counteract slouching, prolonged sitting, and forward-head posture. --- 操作步驟 / Steps 1. 俯臥於瑜伽墊上，雙腿伸直併攏，腳背貼地，額頭輕貼地面。 Lie face down with legs extended and tops of the feet pressing into the floor, forehead resting down. 2. 雙手放於胸口兩側，手肘靠近身體。 Place palms beside the chest with elbows close to the body. 3. 吸氣時，輕壓雙手並啟動背部力量，慢慢抬起上半身。 Inhale, gently press into the palms and engage the back muscles to lift the upper body. 4. 肩膀向後下方放鬆，胸口打開，避免聳肩。 Draw shoulders down and back, opening the chest without shrugging. 5. 保持 15–20 秒，自然呼吸，吐氣慢慢放回地面。可重複 2–3 次。 Hold for 15–20 seconds with steady breathing. Exhale and slowly lower down. Repeat 2–3 times. --- 功能效果 / Benefits 改善駝背與圓肩姿勢 / Improves slouching and rounded shoulders 強化背部與脊椎支撐肌群 / Strengthens back and spinal support muscles 伸展胸口與腹部前側 / Stretches chest and abdominal muscles 減輕久坐造成的下背壓力 / Relieves lower back tension from prolonged sitting 提升脊椎後彎活動度 / Enhances spinal extension mobility --- 注意事項 / Precautions 避免過度壓迫下背 / Avoid over-compressing the lower back 若腰椎疼痛明顯，降低抬起高度 / Reduce lifting height if lower back discomfort occurs 手肘可微彎，不必完全伸直 / Keep elbows slightly bent if needed 椎間盤問題或懷孕者先諮詢專業人士 / Consult a professional if you have disc issues or are pregnant --- 小貼士 / Tips 可從小眼鏡蛇（僅抬起胸口）開始，逐步增加幅度 / Start with a low cobra and gradually increase range 搭配深呼吸，吸氣抬起、吐氣放鬆 / Coordinate lift with inhale and release with exhale 久坐辦公族可每天練習 2–3 組 / Ideal for office workers to practice 2–3 sets daily