If you've ever tried yoga, I'm sure you've come across this pose before.

如果你嘗試過瑜伽，我相信你一定見過這個姿勢。

Downward dog is a strengthening pose as well as a resting pose in many vinyasa sequences.

在許多流瑜伽序列中，下犬式既是一個強化姿勢，也是一個休息姿勢。

There are many benefits to practicing downward dog, just make sure you are practicing with proper form.

練習 "下犬式 "有很多好處，但要確保練習時姿勢正確。

Here are my tips for proper alignment in downward facing dog.

以下是我在下犬式中正確對齊的技巧。

Focus on having your weight distributed evenly between your hands and your feet.

重點是讓體重均勻地分佈在雙手和雙腳之間。

You want to create a 90 degree angle at your hips, creating a triangle shape with your body.

你要在臀部形成 90 度角，與身體形成三角形。

For your hands, spread your fingers wide, pressing firmly through your palms and fingertips.

手部：手指張開，掌心和指尖用力按壓。

Rotate your upper arms outward slightly to broaden your shoulders.

將上臂稍稍向外旋轉，以拓寬肩膀。

Your feet should be hip width distance apart, with your heels pressing towards the ground and your quads engaged to straighten your legs.

雙腳分開與臀部同寬，腳跟貼地，四肢伸直。

If you have tight hamstrings, don't worry, you may micro bend your knees and lift your heels slightly.

如果你的腿筋很緊，不用擔心，你可以微微彎曲膝蓋，稍微抬起腳跟。

Keep a neutral spine and avoid over rounding or over arching your back.

保持脊柱中立，避免過度圓背或過度弓背。

There should be a straight line from your tailbone to the crown of your head.

從尾骨到頭頂應該有一條直線。

Let your head hang naturally, aligning your ears with your biceps and avoid tensing your neck.

讓頭部自然下垂，將耳朵對準二頭肌，避免頸部緊張。

There are many positions you can access from downward facing dog and many variations as well.

下犬式有很多姿勢，也有很多變化。

Once you are comfortable with your alignment in standard downward facing dog, feel free to explore.

一旦你對標準下犬式的走姿感到舒適，就可以自由探索了。

Let's get into the anatomy of this posture.

讓我們來了解一下這個姿勢的解剖學原理。

Your hamstrings are lengthened as you work towards straightening your legs.

當你努力伸直雙腿時，你的腿筋會被拉長。

Your calves are stretched as your heels press towards the ground.

當你的腳跟壓向地面時，你的小腿會得到拉伸。

Your spinal erectors are elongated to create a neutral spine and your latissimus dorsi and teres major are stretched as your arms reach forward and your back broadens.

當你的手臂向前伸展，背部變寬時，你的脊柱直立肌被拉長，以形成中立脊柱，背闊肌和大圓肌被拉伸。

As for your shoulder girdle muscles, the deltoids and pectoralis major are stretched as your shoulders open.

至於肩部肌肉，三角肌和胸大肌在肩膀打開時會得到拉伸。

As for your muscles working in this posture, your deltoids and triceps are used to stabilize your shoulders and arms in an extended position.

至於這個姿勢中肌肉的作用，你的三角肌和肱三頭肌用於穩定伸展姿勢中的肩膀和手臂。

Your core, transverse abdominis and rectus abdominis are engaged to support spinal alignment and prevent sagging in your lower back.

你的核心肌群、腹橫肌和腹直肌都要參與其中，以支撐脊柱排列，防止下背部下垂。

Quadriceps are active to support your legs and protect your knees.

股四頭肌是支撐腿部和保護膝蓋的積極力量。

Gluteus maximus helping to lift your hips upward and maintain proper alignment and intrinsic hand and forearm muscles are activated to distribute weight evenly throughout your hands.

臀大肌有助於將臀部向上抬起並保持正確的姿勢，手部和前臂的內在肌肉被激活，以均勻地分配整個手部的重量。

By focusing on alignment and engaging the correct muscles, downward dog becomes a pose that strengthens, stretches and rejuvenates the body.

通過注重對齊和正確的肌肉運動，下犬式成為了一種能強化、拉伸和恢復身體活力的姿勢。

Thank you guys so much for tuning into my channel and watching this yoga instructional.

非常感謝大家收看我的頻道，收看這次瑜伽教學。

I so hope you enjoyed.

希望你們喜歡。

Please comment, share, like, subscribe and I will see you guys in the next video.

請評論、分享、點贊、訂閱，我們下期視頻再見。