🧘‍♂️ 🧘‍♀️ Guava’s Yoga -小狗式（下犬變化）

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 小狗式（下犬變化） / Puppy Pose --- 動作名稱 / Name 小狗式（下犬變化）（Puppy Pose / Uttana Shishosana） --- 動作簡介 / Introduction 小狗式是一個介於兒童式與下犬式之間的溫和伸展動作，能有效打開胸口、肩膀與上背，同時維持髖部穩定。適合改善駝背、肩頸僵硬與呼吸不順，特別適合長時間久坐或使用電腦的人。 Puppy Pose is a gentle stretch between Child’s Pose and Downward Dog. It opens the chest, shoulders, and upper back while keeping the hips stable. Ideal for improving posture, relieving shoulder stiffness, and enhancing breathing. --- 操作步驟 / Steps 1. 從四足跪姿開始，雙手在肩膀前方，雙膝在髖部正下方。 Start in a tabletop position with hands slightly in front of shoulders and knees under hips. 2. 慢慢將雙手向前滑動，讓胸口往地面下沉。 Slowly walk your hands forward, lowering your chest toward the floor. 3. 保持臀部在膝蓋正上方，不要向後坐。 Keep hips stacked above knees, avoiding shifting backward. 4. 額頭或下巴可輕輕貼地，手臂保持伸直。 Rest your forehead or chin on the floor while keeping arms extended. 5. 保持 20–30 秒，均勻呼吸，感受胸口與肩膀的開展。 Hold for 20–30 seconds with steady breathing, feeling the stretch in the chest and shoulders. --- 功能效果 / Benefits 打開胸口與肩膀 / Opens the chest and shoulders 放鬆上背與肩胛骨 / Relieves upper back and scapular tension 改善駝背與圓肩 / Improves posture and reduces rounded shoulders 促進深層呼吸 / Enhances deep breathing 舒緩壓力與疲勞 / Reduces stress and fatigue --- 注意事項 / Precautions 避免下背過度塌陷 / Avoid excessive lower back arching 肩膀不適時可減少伸展幅度 / Reduce intensity if shoulders feel strained 頸部保持自然放鬆 / Keep neck relaxed 有肩關節或脊椎問題者請先諮詢專業 / Consult a professional if you have shoulder or spine issues --- 小貼士 / Tips 可在胸口下方放瑜伽磚或枕頭增加支撐 / Place a block or cushion under the chest for support 搭配穿針式或貓牛式效果更佳 / Combine with Thread the Needle or Cat–Cow for better results 每天練習 3–5 分鐘，有助改善肩頸與上背緊繃 / Practice 3–5 minutes daily to ease upper body tension