What You Need to Know about a “Neutral" Pelvis and Spine


What You Need to Know about a “Neutral" Pelvis and Spine

Tom Myers explains what it means to practice with a “neutral" pelvis and spine, why it’s important, and how to know when you’re there.

Illustration: Michele Graham

Join Tom Myers for a seven-week online introduction to anatomy for yoga students and teachers. You’ll learn how to think of movement in holistic, relational, and practical ways, and how to identify common postural patterns, as well as strategies for cueing, to awaken parts of the body that may need work. Sign up for Anatomy 101 here.

The wonderful insights you find in asana practice need to come back to your daily life, right? Finding neutral—or what I call coming home to your body—is a practice of its own. What is your neutral? No matter what part of the body we’re talking about, it’s good to know the answer to this question, so you don’t keep returning to a position that doesn’t serve you or your yoga practice.

There are lots of differing opinions about what constitutes a neutral position. For yogis, Tadasana (Mountain Pose) describes a neutral standing position: easily resting upright, stacked up in gravity, and bearing weight on centered, balanced feet (figure A, in the slideshow below).

A second form of neutral is called “anatomical position”—a term coined in the early 1900s to describe the version of neutral that makes sense for anatomical naming (figure D). This neutral position is expressed in yoga as Savasana (Corpse Pose): lying horizontal, resting out of gravity, and fully supported with your arms open.

My sporty friends argue that there’s a third type of neutral, called “athletic neutral,” which happens when you’re alert: with weight resting slightly on your toes, knees and hips flexed, arms in front of your chest at the ready (figure B). “Athletic neutral” is close in shape, though not in muscle tone, to a fourth possible definition of neutral, called “floating neutral”: the position you’d take if you were totally relaxed under water, like a fetus in the womb or an astronaut in space (figure C).

See also What You Need to Know About Your Thoracic Spine

These four neutrals are common positions from which you move. Right now, take a moment to consider if one of these positions supports your health and helps you find a sense of calm. Can you feel yourself comfortably resting and happy in Tadasana or Savasana? Or are the neutrals you experience in these poses not actually neutral for you—therefore creating anxiety or draining your energy?

Consider Tadasana for a moment. Beginner yogis often believe this is the simplest pose; yet when you really break it down, it’s actually one of the most challenging poses to master. One of the reasons so many of us find Tadasana so challenging is because finding true neutral in this posture is rarer than you may think. Too often, our natural neutral—our birthright of balance—has been disturbed by accident, incident, or attitude, producing a front-back imbalance with hips jutting forward and heart falling back (figure E, on page 56).

Upright standing, as in Tadasana, with your heels on the earth, weight back, and back body lengthened, is a form of coming home to your body. Relaxed standing is calming, centering, and generally a parasympathetic stimulus, meaning it stimulates the repose, restore, renew, and repair part of your autonomic nervous system. Compare this to the athletic neutral position, which stimulates your sympathetic nervous system—commonly called your fight-or-flight system.

See also Kino MacGregor’s 7-Pose Yoga Break for Stress Relief

These days, way too many of us find ourselves halfway between the calming neutral standing position and the active athletic neutral position, which means we are neither fully at rest nor fully ready. For example, if your knees are straight and your pelvis is over your forefoot, you’re neither calm nor ready, neither resting in appreciative standing nor prepared to battle your demons. Either stance—resting neutral, or ready-to-go neutral—is a valid one, depending on the state of your world. However, constantly hanging out somewhere in between is an invitation for anxiety, tension, and backache.

Gravity does not fall cleanly through your skeleton, so the soft-tissues—your ligaments and muscles—have to work to keep you upright. Over time, this pattern creates pain or soft-tissue degeneration.

I see a lot of yogis and yoginis paying attention to what they do in practice, but not to what they’re doing the rest of the time. How do you sit? How do you stand? When you bend down to pick up your kids’ toys at the end of the day, do you return to an easy, upright neutral? Or do you return to something like the pose shown below (figure E)? Understanding your neutral will help you move from a place of structural integration as you practice yoga poses—and as you move off your yoga mat.

See also The Difference Between “Tadasana" and “Samasthiti"

How to find your neutral alignment


Jeff Nelson

One key to fully stepping into your true resting neutral, or at-the-ready neutral—rather than something in-between—is learning how to access the balls of your feet.

In Tadasana, allow your toes to rest lightly on the floor, like a piano player’s fingers rest on the keys before playing. When you’re standing upright, your toes may exhibit a slight prehensility, gripping the earth lightly but without grasping.

If your toes habitually lift off the floor in standing poses, this is an indication of malfunction in your feet or lower legs; some tension is pulling up the toes. See if you can let your toes go, or try some ball work on the muscles in your calves, which can help those poor, overworked toes to relax. Keep in mind, however, that when you’re standing with your toes on the ground, they shouldn’t exhibit a white-knuckle grip. Test this: Can you lift all ten toes and one foot without feeling your weight shift backward? If not, your pelvis is likely forward of true neutral, so bring it back until your toes relax and you feel more weight in your heels.

See also 9 Spinal Stretches to Ease Back Pain

Your weight should be distributed between your heels, the balls of your big toes, and the balls of your little toes—a tri-point contact, three-legged stool, or a tetrahedron (if you’re into geometry)–with an arch in between each of these three points. Once you find balance in your feet, come into Adho Mukha Svanasana(Downward-Facing Dog Pose), and notice how the position of your foot is closer to the at-the-ready neutral position.

My hope is that this practice helps you understand this: If you’re standing, really stand. Stay back where your toes are free and your hips are directly over your ankles. If you need to be ready for action, bend your knees and hips, lean into your toes, and embrace being fully prepared to move. Just don’t get caught in no-man’s land, which usually amounts to pretending to be calm while feeling underlying anxiety. After months and years, this creates a pattern of strain that tugs on your muscles and ligaments, leading to pain.

This is why Tadasana is such a deep and worthwhile pose to practice (and practice, and then practice some more). If you can find true neutral in this pose—and you can carry this knowledge off the mat and into how you move and stand throughout your daily life—it will have long-term benefits for your physical and psychological well-being.

See also The Stress-Busting Yoga Sequence to Conquer Tension


A Healing Yoga Sequence to Ease Neck + Shoulder Pain


A Healing Yoga Sequence to Ease Neck + Shoulder Pain

We spend hours in front of our computers and phones, and the repetitive movement patterns can cause neck and shoulder strain. This sequence will help.

Gary Kraftsow’s Viniyoga therapy helps you relieve stress and tension in the neck, shoulders and back and shows you how to adapt poses for healing.

Modern technology offers countless benefits—it’s an ever-growing source of information and inspiration; it keeps us easily connected to our loved ones. But the fact remains, many of us spend hours sitting in front of our computers and hunched over our mobile phones and tablets, and the repetitive movement patterns these digital devices demand can cause neck and shoulder strain. Learning to move in ways that realign our posture helps release that tension and promotes more functional movement patterns. The following sequence will help you ease your neck and shoulder pain.

Practice tips

1. Coordinate your breath to the movement. The breath should be a medium to help you create and feel the movement in your spine. This aids neuromuscular reeducation, which enables you to transform dysfunctional movement patterns.
2. Be sure the postures serve you, the practitioner. Rather than master these postures, your goal is to use them as a tool to gain a deeper understanding of what is going on in your body, and then adapt them to create functional change for the better. These poses have value only if they serve you as you’re practicing.


The 20-Minute Yoga Sequence to Help You Recharge


The 20-Minute Yoga Sequence to Help You Recharge

Helping others can be energizing and exhausting all at once. It’s important to practice techniques that help you refuel and take care of yourself.

Whether you serve as a volunteer, teacher, parent, or yoga instructor, helping others can be energizing and exhausting all at once. It’s important to practice techniques that help you refuel and take care of yourself—as well as those you serve. This balancing, restorative sequence encourages you to “drink” as you “pour.” Seated meditative poses support you as you drink in and recharge, and Warrior Poses, inversions, and backbends help you find strength as you pour out offerings to the world.

Prep work
From seated, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). Inhale through your curled tongue like a straw. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. If your tongue doesn’t curl, practice with a flat tongue. Repeat this cycle for several minutes.

Do the first pose, then practice poses two through five on the left side, then the right, before moving on to the sixth.


A Yoga Sequence to Help You Commit to Daily Practice


A Yoga Sequence to Help You Commit to Daily Practice

Discover how a single sequence, when practiced consistently, can provide grounding, openness, and a greater sense of stability in all aspects of your life with this routine from Sonima.
childs pose

Sometimes relying on a solid structure can help bring a little more ease and happiness into our lives. The trick is to use the benefits of structure as a gateway toward feeling safe in the unknown.

As the poet Rumi writes, “This being human is a Guest House, every day a new arrival.” One never knows what emotions may arise—we cannot control the natural fluctuation of our vibrant heart, the ongoing flow of feelings and thoughts. What we can do, however, is work with our mind by accepting its nature and with our body by strengthening and opening it so that it is both powerful and spacious enough to welcome all sorts of interesting thoughts and sensations. A diligent yoga practice can help cultivate a sense of stability, trust, and ease in dealing with the unexpected.

How does one lay the foundation for a steady practice? A new year is not our only cue: Each new breath is an opportunity for refreshing.

Beginnings can be exciting because they help us find that childlike sense of wonder. Initially one might feel a deep sense of motivation and energy that helps take that first step, but eventually routine might become boring if not properly addressed. Two elements are essential in order to fully achieve your goal: diligence and the energy to stick with it.

With daily practice the physical work will become second nature and the mind will gain the ability to focus, trust, and let go. The repetition of a single routine will also bring changes to the body’s strength and flexibility. The trick is to work with no expectations of what you may achieve, but just with consistency. Humbly acknowledge and invite every emotion in without discrimination—simply observe and accept.

I invite you to practice the sequence below every day for 28 days. Set a start date and write it down, look up an end date, and circle it on your calendar, then every day after practicing, circle the day you are on and notice. Let your fingers touch a pen and paper. Make that little effort to reconnect to the basics. Notice each feeling, the change in your body depending on the circumstances, the day of the week; never judging, just listening. Lastly, try not to talk about it too much. Let this be your personal discovery, a secret you share with you and your body. Let the benefits of it reflect in the way you interact with yourself and others. And then if, and only if, the secret must be shared, you will know and trust who too can benefit.

See also Give Your Meditation Practice Staying Power: Set an Intention

A Yoga Sequence for Building a Daily Practice

The following sequence will wake up the body and activate essential muscles to infuse your day with stability and openness. Pay special attention to the use of the block and the floor when gliding in and through each pose. How is the block helping you create more length and strength? The block acts like a second pair of eyes. Because there is nobody there to check your alignment, you can use the block as a way to realign your posture. Make a mental and physical note of the sensations. If certain feelings arise, just let them in through your inhale and out through your exhale.

Also from our partner The Surprising Things I Learned by Starting a Daily Yoga Practice


A Home Yoga Practice to Build a Strong Back


A Home Yoga Practice to Build a Strong Back

Practicing this twisting sequence is beneficial for anyone who sits for a good portion of the day, suffers from chronic back pain, or loves activities like running, cycling, and hiking.

You depend on the strength and flexibility of your spine for nearly everything you do, from walking and sitting to coming into Balasana (Child’s Pose) and Handstand. In order to move through the wide range of motion you task your spine with on a regular basis, you need it to be both strong and flexible—and twists are one of the best ways to achieve both goals. That’s because twisting has the potential to help decompress the discs and elongate the spine, opening the spaces between the vertebrae, activating the muscles around the discs, and increasing blood flow to the spinal area to deliver pain-fighting, healing, anti-inflammatory oxygen.

Practicing this twisting sequence is beneficial for anyone who sits for a good portion of the day, suffers from chronic back pain, or loves activities that don’t incorporate a lot of spinal rotation, such as running, cycling, and hiking. Breathe deeply as you wring out your spine, and enjoy the added mobility, strength, and pain relief you experience in your back as a result.

Practice tips
1. Keep your breath long, smooth, and steady. The deeper you breathe, the more length you’ll gain in your spine.
2. To help you rotate when twisting, recruit your core muscles rather than your shoulders and neck. This will protect your spine and help you twist more safely.

About Our Pro
Teacher and model Jamie Elmer is a traveling teacher and teacher trainer whose practice and teaching have been influenced by Max Strom, Saul David Raye, Shiva Rea, Erich Schiffmann, Sherry Brourman, and Annie Carpenter. To learn more, visit jamieelmer.com.


Curvy Yoga: A Sequence for Feeling at Home in Every Pose


Curvy Yoga: A Sequence for Feeling at Home in Every Pose

People with bigger bodies are discovering comfort and empowerment in yoga studios around the globe. Use these tips to help support yourself, or your students, on the mat.

Back to Yoga for Every Body

Thank you to Patagonia for your support of our editorial coverage of yoga for every body.

For decades, Anna Guest-Jelley felt disconnected from 
her body. But then, standing in a yoga class sometime in her late 20s, she felt a glimmer of a connection when the teacher cued her to feel what was happening with her right little toe. “After so many years of quashing my body’s signals in favor 
of following the rules of my latest diet, it had become all but impossible for me to notice anything going on with my body,” writes Guest-Jelley in her new book, Curvy Yoga. “But this time, as my inner awareness woke up, I felt the uniquely squishy, yet firm, sensation of the mat underneath my baby toe. And I noticed how the inside of my toe was pressed down more than the outside was, telling me I wasn’t fully engaging my whole foot in the pose.”

Guest-Jelley now brings this acute awareness into every yoga class, whether she’s practicing or teaching. It’s the same awareness that allows her to understand the ebbs and flows of her body and its weight. “The only truth of the body is that it’s going to change,” Guest-Jelley says. “You can accept this body you have now, and that it will change.”

Body acceptance. Body confidence. Body positivity. There 
are abundant ways to refer to the often elusive concept of feeling at home in your own skin. It’s elusive because “we live in 
a culture where there is enormous pressure for people to look 
a certain way in order to feel OK,” explains Linda Bacon, PhD, author of Body Respect and Health at Every Size“At this point, the myth of the thinner body being a healthier, happier one has become culturally well established.”

If you are battling to accept your size, Bacon recommends 
separating functionality from appearance—for example, 
if you can, take a walk and notice how amazing your legs are 
as a means of getting around, rather than thinking about how 
fat your thighs are—and practicing yoga. “If you have a larger body, you may not be able to get into certain poses, but you 
don’t need to,” Bacon says. “There are other poses you can do. 
If the yoga instructor is doing poses that are not supporting, 
or adapted for, larger people in the class, the instructor is the 
problem—not the bodies of the participants.”

Yoga has been shown to be an effective way to help 
people appreciate and enjoy their bodies. And Guest-Jelley 
has noticed more and more larger people in class over the 
past decade. “More teachers are realizing that supporting 
all students in their classes is a win-win for everyone,” 
she says. For a more comfortable practice, try the tips from 
Guest-Jelley, which she designed to 
help bigger bodies find comfort in poses in the moment and, ultimately, create acceptance by affirming the body as it is.

See also Curvy Yoga: 3 Ways to Make Space for Your Belly in Any Pose

Anna Guest-Jelley’s Curvy-Yoga Inspiration

Take this opportunity to converse with your body exactly as it is, inviting your whole self to 
participate. Throughout the following sequence, you’ll be able to experiment with different pose options, finding the versions that work best for you. Then, use what you’ve learned to inform other, similar poses in your practice. Before beginning, come to a seated position and place your hands over your heart. Breathe at your own pace for at least 5 breaths, feeling the connection between your hands and your heartbeat, while also feeling your legs and bottom in contact with the mat. Let these physical sensations invite you into awareness. It is from this place of presence that you can begin the conversation of yoga, getting curious about what your body needs as you go. Use your yoga practice to build a foundation of acceptance—affirming your body by being with it and meeting its needs as they are today.

Patagonia’s mission is to build the best product, cause no unnecessary harm, use business to inspire and implement solutions to the environmental crisis. Learn more at Patagonia.com

Sign up now for Yoga Journal’s new online course Inclusivity Training for Yoga: Building Community with Compassion for an introduction to the skills and tools you need as a teacher and as a student. In this class, you’ll learn how to better identify student needs, make compassionate and inclusive language choices, gracefully offer pose alternatives, give appropriate assists, reach out to neighboring communities, and expand and diversify your classes.


Two Fit Moms’ Inversion Preps for Beginners


Two Fit Moms’ Inversion Preps for Beginners

Need help getting started with inversions? Try these 6 poses from Two Fit Moms.


Lake’s Edge: light, airy holiday home by Chow:Hill Architects Architects: Chow:Hill Arc


Lake’s Edge: light, airy holiday home by Chow:Hill Architects

Architects: Chow:Hill Architects
Location: New Zealand
Year: 2017
Area: 5.920 ft²/ 550 m²
Photo courtesy: Amanda Aitken Photography

“These northern New Zealand lakes have been a holiday destination for our client for over twenty years; with family camping holidays on the lake edge, enjoying the natural environment this location offers. Our brief was to create a light, airy holiday home that sits naturally within the landscape, which was initially a farm paddock. The house serves as a second home whilst also catering for an influx of family and friends over the holiday periods. Continuing the camping traditions, a designated space for camping, with independent amenities, has been included in the design.

The concept was based around a series of floating planes that peel from the landscape, allowing the home to nestle into the contour of the gently sloping site. The two pavilion roofs of the main living area and master suite have the appearance of floating above the linear form of the house, which in turn creates an ever-changing play of light internally. The long sleek building form stretches across the back boundary, providing panoramic views to the Lake.

The native environment has been extended into the property with extensive planting in order to screen and frame views of the lake and the surrounding landscape. The material palette and colour selections again were chosen to complement the context.

With a dual driveway and drive through garage, launching the ski boat is made easy. This second entrance also provides for a separate guest parking area that is adjacent to the camping amenities. The seamless connections between the exterior and interior make the home feel larger than it is, ideal for entertaining and taking in the stunning vista.”

Thank you for reading this article!



#小學教育 #自然課 #科學知識












《 Earl Klugh – Maybe Tonight (04:10) 》

《 Earl Klugh – Maybe Tonight (04:10) 》








  1. 主張《工廠管理輔導法》對農地上違章工廠不放寬、不展延、不就地合法。
  2. 優先處理中高污染違章工廠,要求限期進入工業區,守護農地、把關食安。
  3. 要求政府落實2016年5月20日以後新增違章工廠要即報即拆。
  4. 公開違章工廠專區(田園化生產聚落、小型產業園區…)開發政策細部規劃,並納入公民參與機制。
  5. 全面清查盤點涉及水污染的違章工廠,並立即以專案監測地下水污染,做好立即性管制措施。


  1. 經濟部擬放寬「臨時登記」 違章工廠「即報即拆」淪口號挨批
  2. 違章工廠恐年增5千5百家 政府輔導緩不濟急
  3. 環安公安漏洞大,經濟部只列管5%中高污染性違章工廠




張淑貞 守護農地研究員

台灣環境資訊協會 – teia.tw
守護農地行動平台 – farmland.e-info.org.tw

02-2933-2233 *223


《 Earl Klugh – Forever Girl (05:28) 》

《 Earl Klugh – Forever Girl (05:28) 》

環保觀察與話題創造者 香港綠惜地球朱漢強


環保觀察與話題創造者 香港綠惜地球朱漢強

環境資訊中心特約記者 言月青報導












※ 註:係指中國國務院2017年底收緊進口回收品的政策,將廢塑料、未經分揀的廢紙、廢紡織原料、釩渣等4類24種固體廢物列入《禁止進口固體廢物目錄》。「24味」原意指廣東人常飲的一種涼茶,正宗做法由24種藥材組成,故得名。



《 Earl Klugh – Wishful Thinking (35:29) 》

《 Earl Klugh – Wishful Thinking (35:29) 》

郵政園區賴神風光動土 場外A7抗爭戶遭警方重摔在地


郵政園區賴神風光動土 場外A7抗爭戶遭警方重摔在地

環境資訊中心記者 賴品瑀報導

















《 Earl Klugh – Crazy For You (35:34) 》

《 Earl Klugh – Crazy For You (35:34) 》

Hawaii signs law to become carbon neutral by 2045


Hawaii signs law to become carbon neutral by 2045

Pacific islands note threat of sea level rise while setting toughest climate target of any US state

Waikiki, Hawaii. Sea level rise could cause $19 billion damage in Hawaii said the bill, signed on Monday (Photo: Edmund Garman)


Hawaii has set the most ambitious climate goal in the US after it signed a bill to become carbon neutral by 2045 on Monday.

The state also signed a bill mandating sea level rise be factored into review processes for building projects, and a bill to restore the states’ forests for carbon offsets.

Hawaii already has some of the most rigorous climate policies in the US, including a mandate to achieve 100% renewable energy by 2045 and a law to uphold the Paris Agreement.

Before the bill signing, Hawaii governor David Ige posted on his Facebook page: “We are well on our way to meeting our [renewable energy] target and we are currently meeting our share of the US emissions goal under the Paris Agreement.

“This bill to go carbon neutral by 2045 will tie together these efforts – clean energy and emissions reductions – into one that focuses on decarbonising our economy and restoring our native habitat through carbon offsets to do reforestation and carbon farming.”

If you like what we do, support us

Become a CHN patron for as little as $5 per month to help us keep bringing you the most in-depth coverage of climate politics and underreported stories from around the world.

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Following president Donald Trump’s withdrawal from the Paris climate agreement just over a year ago, Hawaii became the first state to bring in laws to align with the accord’s goals.

Other states, such as Rhode Island which pledged to cut emissions by 85% of 1990 levels by 2050, have voiced their commitment to continue climate action.

According to the US Energy Information Administration, Hawaii has the ninth smallest carbon emissions of all US states.

The bill to make the archipelago in the Central Pacific carbon neutral by 2045 notes sea level rise could cause $19 billion worth of damage in Hawaii.

Mayors from each county “have pledged to end the State’s dependence on fossil fuels by eliminating fossil fuels from ground transportation by 2045”, the bill said.

Hawaii joins countries such as Sweden in signing into law a commitment to becoming carbon neutral.

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夏威夷減碳法令 全美最嚴 2045前達到碳中和


夏威夷減碳法令 全美最嚴 2045前達到碳中和

環境資訊中心綜合外電;姜唯 編譯;林大利 審校



Hawaiian Imagery(CC BY-NC-ND 2.0)
根據夏威夷4日通過的一項法案,海平面上升可能造成當地190億美元的損失。圖為威基基海灘。Hawaiian Imagery(CC BY-NC-ND 2.0)


法案簽署前,夏威夷州長井下(David Ige)在他的臉書發表動態:「我們正逐步實現我們的(再生能源)目標,也正逐步達成巴黎協定美國排放目標中我們的配額。」

「2045年實現碳中和的法案將結合我們在乾淨能源和減排的努力 ,讓我們的經濟脫離對碳的依賴,並透過碳補償恢復我們的原生棲息地,實現重建森林和碳素栽植。」







根據美國能源資訊管理局(Energy Information Administration)的資料,夏威夷州的碳排放量是美國所有州中倒數第九。除了夏威夷以外,將碳中和入法的國家還有瑞典等國。









《 Earl Klugh – Whispers And Promises (05:35) 》

《 Earl Klugh – Whispers And Promises (05:35) 》

讓消費更安心 還團催生「漁道」永續海鮮標章


讓消費更安心 還團催生「漁道」永續海鮮標章

響應世界海洋日 從餐桌上就能開始行動
環境資訊中心特約記者 廖靜蕙整理報導







海域保護及監測協會執行長王幸男指出,無論聯合國或日本,早於十幾年前就陸續提出《海洋捕撈漁業魚和漁產品生態標章準則》、Mel Japan等永續海鮮標章。日本農林水產省更協助Mel Japan取得2020東京奧運會期間的選手餐廳供應環保海鮮的資格了。反觀台灣,卻遠遠跟不上這些思維。



環團舉例,以聯合國糧農組織(FAO)漁業年報(The State of World Fisheries and Aquaculture 2016)的案例來看,美國超市已要求台灣水產品須有類似永續海鮮的認證,台東的鬼頭刀漁業便開始摸索改進管理方式。鬼頭刀(又名暑魚)在台灣國內的平均價格每公斤約在82元,經過漁業管理改善計劃後,2016年出口美國的價格大幅上漲,從每公斤227元漲到400元上下。



環保團體提出以「君子愛魚、漁之有道」的概念,並借鏡FAO《海洋捕撈漁業之魚和漁產品生態標章準則》、國際知名的環保海鮮標章 MSC 、以及「責任漁業指標 RFI」的評分元素,初步草擬了以「漁道」(ProFisher)為名的標章評分準則;並將「海洋生態健康與漁法評估」與「漁業有效管理」的評分配比為3:7,認為這是會讓漁民努力有感的務實設計。








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