🧘‍♂️ 🧘‍♀️ Guava’s Yoga -駱駝式（溫和版）

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 駱駝式（溫和版） / Gentle Camel Pose --- 動作名稱 / Name 駱駝式（溫和版）（Gentle Camel Pose / Ustrasana – Modified） --- 動作簡介 / Introduction 駱駝式（溫和版）是一個溫和的後彎動作，透過支撐下背與控制角度，安全地打開胸口與肩膀，改善駝背與呼吸淺短問題，同時伸展前側身體與髖屈肌。適合久坐、胸口緊繃或初學後彎的人練習。 Gentle Camel Pose is a mild backbend that safely opens the chest and shoulders while supporting the lower back. It helps improve posture, deepen breathing, and stretch the front body and hip flexors. Ideal for beginners or those with tight chest and prolonged sitting habits. --- 操作步驟 / Steps 1. 跪姿於瑜伽墊上，雙膝與髖同寬，腳背貼地或腳趾踩地。 Kneel on the mat with knees hip-width apart, tops of the feet flat or toes tucked. 2. 雙手放在下背或骨盆後側作為支撐，手指朝下。 Place hands on the lower back or pelvis for support, fingers pointing downward. 3. 吸氣時挺胸，將胸口向上打開，肩膀向後放鬆。 Inhale and lift the chest upward, gently opening the shoulders back. 4. 微微向後彎曲上半身，保持頸部自然延伸，不要過度後仰。 Gently lean back, keeping the neck neutral without overextending. 5. 保持 10–20 秒，均勻呼吸，吐氣時慢慢回正。可重複 2–3 次。 Hold for 10–20 seconds with steady breathing, then slowly return upright. Repeat 2–3 times. --- 功能效果 / Benefits 打開胸口與肩膀 / Opens the chest and shoulders 改善駝背與姿勢 / Improves posture and reduces slouching 促進深層呼吸 / Enhances deep breathing 伸展前側身體與髖屈肌 / Stretches the front body and hip flexors 舒緩上背與肩頸緊繃 / Relieves upper back and neck tension --- 注意事項 / Precautions 避免過度壓迫下背 / Avoid compressing the lower back 頸部保持自然延伸 / Keep the neck neutral and relaxed 初學者以手撐下背為主 / Beginners should support the lower back with hands 若有腰椎或頸椎問題請先諮詢專業 / Consult a professional if you have spine issues --- 小貼士 / Tips 可搭配貓牛式或胸口開展動作，讓後彎更安全順暢 / Combine with Cat–Cow or chest-opening stretches for safer backbends 練習時想像胸口向上延伸，而非單純往後折 / Focus on lifting the chest upward rather than bending backward 每天練習 3–5 分鐘，有助改善駝背與呼吸不順 / Practice 3–5 minutes daily to improve posture and breathing