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Downward facing dog

Updated: Mar 27, 2023


下犬式(Downward Facing Dog)

梵語稱為 Adho Mukha Svanasana


它是許多瑜伽風格中都會練習的基礎瑜伽姿勢之一。要練習下犬式:


1. 先跪下,雙手伸直放在肩膀下方,雙膝放置於臀部下方。


2. 把手指分開,並用手掌和手指向下壓。

3. 雙足腳尖抬起來,同時向上伸展雙腿,讓身體呈現倒立V字形。


4. 向下拉伸後腳跟(不一定碰到地面)以及身體的脊椎,放鬆頭部和頸部。


好處:

下犬式能夠幫助增強手臂、背部、肩膀和核心肌肉,同時能夠提高平衡力和集中注意力。它還有助於緩


Downward Facing Dog

also known as Adho Mukha Svanasana in Sanskrit, is a foundational yoga pose that is practiced in many styles of yoga.


To practice Downward Facing Dog:


1. Begin on your hands and knees with your wrists under your shoulders and your knees under your hips.


2. Spread your fingers wide and press down through your palms and fingers.


3. Tuck your toes and lift your knees off the floor, straightening your legs, to form an upside-down V-shape with your body.


4. Press your heels towards the floor (they may or may not touch), lengthen your spine, and relax your head and neck.


5. Hold the pose for several breaths, then release by dropping back onto your knees.


Benefits:

Downward Facing Dog is a great pose for stretching and strengthening the whole body. It helps to lengthen the spine, stretch the hamstrings and calves, strengthen the arms and shoulders, and improve circulation. It is also a calming and energizing pose that can help to relieve stress and anxiety.

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