*此課堂為進階班，建議有恒常運動學員參與*

正確練習後彎，能有效矯正駝背、鍛鍊腹部肌肉，減輕肌肉與關節負擔，並同時避免腰椎的擠壓。此課堂導師會帶領學員透過不同肌肉的運用，引導大家進入倒立及後彎式子。 適合已有基礎瑜伽練習的學員，及希望在瑜伽練習中循序漸進進步的學員，使後彎及倒立練習上更上一步。

*This is an advanced-level class and is recommended for participants who exercise regularly.*

Proper backbending practice can effectively correct rounded shoulders, strengthen the abdominal muscles, reduce strain on muscles and joints, and help avoid compression of the lumbar spine. In this class, the instructor will guide participants to enter inversions and backbend poses through the engagement of different muscle groups. It is suitable for students with a foundation in yoga practice, as well as those who wish to progress steadily in their yoga journey and further advance their backbend and inversion practice.

手平衡是瑜伽練習中不可或缺的重要環節，也是邁向高階的必經之路。許多體式如烏鴉式（Crow Pose）、八角式（Eight Angle Pose）、草蜢式（Grasshopper Pose）都依賴手臂力量，而倒立更是手平衡的基礎功，絕對不能忽視。完成手平衡需結合手臂力量、核心穩定、呼吸與伸展。
課程將教授：
> 手平衡基本技巧與肌群運用
> 多種手平衡體式循序練習
> 除了提升技巧，還能雕塑手臂線條。

倒立同樣是進階練習的重要一環，需核心力量與穩定技巧。
課程內容包括：

> 倒立基礎與肌肉運用
> 引導學員逐步進入倒立體式

導師會因應程度調整教學，適合已有瑜伽基礎並希望循序進步的學員，幫助你在手平衡與倒立練習中更上一層樓。

Hand balances are an essential part of yoga practice and a key step toward advanced poses. Many postures, such as Crow Pose, Eight Angle Pose, and Grasshopper Pose, rely on arm strength, while inversions form the foundation for mastering hand balances and should not be overlooked. Achieving hand balances requires arm strength, core stability, proper breathing, and flexibility.
This class will focus on:

> Fundamental techniques for hand balances
> How to engage different muscle groups
> Progressive practice of various hand balance poses

Beyond improving your skills, hand balance training also helps sculpt lean, defined arms. Inversions are equally important for advancing your yoga practice, requiring core strength, breath control, and stability.
The class will cover:

> Basic principles of inversions
> Muscle engagement and strength building
> Guided steps to safely enter inversion poses

The instructor will tailor the content to individual needs, making it suitable for students with a yoga foundation who wish to progress gradually and deepen their practice in hand balances and inversions.