🧘‍♂️ 🧘‍♀️ Guava’s Yoga 嬰兒式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 嬰兒式（Child’s Pose / Balasana） 動作名稱 / Name 嬰兒式（Child’s Pose / Balasana） 動作簡介 / Introduction 嬰兒式是一個深層放鬆的休息姿勢，能溫和伸展背部、肩膀與臀部，幫助釋放壓力、穩定呼吸與神經系統。常用於瑜伽練習中作為恢復與調整的動作。 Child’s Pose is a deeply restorative resting posture that gently stretches the back, shoulders, and hips. It helps release stress, regulate breathing, and calm the nervous system. It is commonly used as a recovery and reset position in yoga practice. --- 操作步驟 / Steps 1. 採跪姿，雙膝可併攏或略微打開，腳背貼地。 Start in a kneeling position, with knees together or slightly apart and the tops of your feet on the floor. 2. 慢慢將臀部往後坐向腳跟。 Slowly move your hips back toward your heels. 3. 身體向前趴下，讓腹部與大腿接觸。 Fold your torso forward, allowing your abdomen to rest on your thighs. 4. 額頭輕放地面，雙手可向前伸展或放在身體兩側。 Rest your forehead gently on the floor, with arms extended forward or resting alongside your body. 5. 保持自然呼吸，停留 30 秒至 3 分鐘。 Maintain natural breathing and hold for 30 seconds to 3 minutes. --- 功能效果 / Benefits 放鬆背部、肩膀與頸部肌肉 Relieves tension in the back, shoulders, and neck 穩定神經系統，降低壓力與焦慮 Calms the nervous system and reduces stress and anxiety 促進深層呼吸，幫助身心恢復平衡 Encourages deep breathing and restores mind-body balance 改善下背僵硬與疲勞 Helps relieve lower back stiffness and fatigue 溫和促進血液循環 Gently promotes blood circulation --- 注意事項 / Precautions 膝蓋受傷者可在膝下或臀部墊枕頭支撐 Use cushions under knees or hips if you have knee discomfort 若感到呼吸困難，可將膝蓋打開增加空間 Widen your knees if breathing feels restricted 避免強迫額頭貼地，保持舒適為原則 Do not force your forehead to the floor; comfort is the priority 頭暈或低血壓者，起身時請慢慢來 Rise slowly if you experience dizziness or low blood pressure --- 小貼士 / Tips 適合在疲勞時作為恢復姿勢 Ideal as a recovery pose when feeling tired 可搭配深呼吸幫助快速放鬆 Combine with deep breathing for faster relaxation 睡前練習有助於改善睡眠品質 Practicing before sleep can improve sleep quality 在長時間工作或久坐後練習效果特別好 Especially beneficial after long periods of sitting or working