🧘‍♂️ 🧘‍♀️ Guava’s Yoga 貓牛式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 貓牛式（Cat-Cow Pose） 動作名稱 / Name 貓牛式（Cat-Cow Pose） 動作簡介 / Introduction 貓牛式是一個溫和的脊椎伸展動作，常用來舒緩肩頸緊繃、腰背酸痛，也能幫助呼吸順暢、放鬆心情。 Cat-Cow Pose is a gentle spine stretch commonly used to relieve tension in the shoulders and neck, ease lower back pain, improve breathing, and relax the mind. 操作步驟 / Steps 1. 四肢著地，手掌放在肩膀正下方，膝蓋在臀部正下方，脊椎保持自然伸展。 Start on all fours, with your hands directly under your shoulders and knees under your hips, keeping your spine naturally extended. 2. 吸氣時，抬頭挺胸、尾骨微抬，背部下凹，呈現「牛式」的姿勢。 Inhale, lift your head and chest, slightly raise your tailbone, letting your back arch into the "Cow" position. 3. 呼氣時，下巴微收，脊椎拱起，腹部收緊，呈現「貓式」的姿勢。 Exhale, tuck your chin, round your spine, and draw in your abdomen into the "Cat" position. 4. 重複動作 5～10 次，保持深呼吸，慢慢感受脊椎的伸展。 Repeat 5–10 times, keeping deep breaths, and feel the stretch along your spine. 功能效果 / Benefits 放鬆脊椎、肩頸和下背 Relieves tension in the spine, shoulders, and lower back 改善姿勢、促進血液循環 Improves posture and promotes blood circulation 調節呼吸，舒緩壓力、放鬆心情 Regulates breathing, reduces stress, and relaxes the mind 注意事項 / Precautions 脊椎受傷或嚴重腰痛的人要先諮詢專業醫師 Consult a professional if you have spine injuries or severe lower back pain 懷孕初期可做，但要避免過度脊椎扭曲 Safe for early pregnancy, but avoid excessive spinal twisting 做動作時保持慢而穩，不要憋氣 Move slowly and steadily, without holding your breath 小貼士 / Tips 可在早晨起床或晚上放鬆前練習 Great for morning wake-up or evening relaxation 搭配柔和音樂效果更好 Soft background music can enhance the experience 家裡有小寵物時，也可以順便當「小陪伴」增加趣味 Pets can join in for a fun little companion