🧘‍♂️ 🧘‍♀️ Guava's Yoga 戰士二式

🧘‍♂️ 🧘‍♀️ Guava 瑜伽教室 Guava Yoga Studio 🧘‍♀️ 戰士二式（Warrior II Pose） 動作名稱 / Name 戰士二式（Warrior II Pose） 動作簡介 / Introduction 戰士二式是一個強化下肢力量與核心穩定的動作，也能打開胸腔、伸展肩膀，提升平衡感與專注力。 Warrior II Pose strengthens the legs and core stability, opens the chest, stretches the shoulders, and improves balance and focus. 操作步驟 / Steps 1. 站立於瑜伽墊前方，雙腳分開約一腿長距離，雙手平舉與肩同高。 Stand at the front of your mat, feet apart about one leg length, and raise your arms parallel to the floor at shoulder height. 2. 右腳向外轉 90 度，左腳稍微內收，右膝彎曲成 90 度，確保膝蓋不超過腳踝。 Turn your right foot outward 90°, slightly inward left foot, bend right knee to 90°, keeping knee over ankle. 3. 目光看向右手方向，保持背部延展，肩膀放鬆。 Gaze toward your right hand, keep your back long, and relax your shoulders. 4. 保持此姿勢 20～30 秒，感受下肢與核心的力量，然後換邊重複。 Hold this pose for 20–30 seconds, feel the strength in your legs and core, then switch sides. 功能效果 / Benefits 強化大腿、臀部及核心肌群 Strengthens the thighs, glutes, and core muscles 打開胸腔，改善呼吸與肩膀柔軟度 Opens the chest, improves breathing and shoulder flexibility 增進平衡感與專注力 Enhances balance and concentration 注意事項 / Precautions 膝關節或踝關節受傷者請避免或調整姿勢 Avoid or modify if you have knee or ankle injuries 上背、肩膀僵硬者要小心，不要強行拉伸 Be cautious if you have tight upper back or shoulders; do not overstretch 保持呼吸自然，不要屏氣 Keep breathing naturally, do not hold your breath 小貼士 / Tips 可搭配柔和音樂，提升練習舒適度 Use soft background music to enhance comfort during practice 初學者可減少腳步距離，慢慢增加穩定性 Beginners can shorten the stance distance to build stability gradually 家裡有小朋友時，可以讓孩子模仿動作，增加趣味 Kids can mimic the pose for a fun family activity