🧘‍♂️ 🧘‍♀️ Guava’s Yoga 金字塔式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 金字塔式（Pyramid Pose / Parsvottanasana） --- 動作名稱 / Name 金字塔式（Pyramid Pose / Parsvottanasana） --- 動作簡介 / Introduction 金字塔式是一個深層伸展腿後側與脊椎的動作，能有效放鬆緊繃的腿部肌群，改善下背壓力，同時提升平衡感與專注力。這個動作也有助於穩定骨盆與強化身體控制能力。 Pyramid Pose is a deep stretch for the hamstrings and spine. It helps release tension in the legs, relieve lower back pressure, and improve balance and concentration. It also enhances pelvic stability and body control. --- 操作步驟 / Steps 1. 從站姿開始，右腳向前跨一步，左腳向後約一個步伐距離。 Start from a standing position and step your right foot forward, left foot back about one step. 2. 前腳朝前，後腳微微外轉約 30 度，雙腳踩穩地面。 Point your front foot forward and turn your back foot slightly outward about 30 degrees. 3. 雙手放在骨盆上，吸氣延伸脊椎，保持背部挺直。 Place your hands on your hips, inhale, and lengthen your spine while keeping your back straight. 4. 呼氣時，從髖部向前折疊，上半身慢慢向前下方延伸。 Exhale and hinge forward from your hips, lowering your upper body gradually. 5. 雙手可放在小腿、腳踝或地面，保持脊椎延伸。 Place your hands on your shin, ankle, or the floor while keeping your spine long. 6. 保持姿勢 20～30 秒，深呼吸，再慢慢回到站姿，換邊練習。 Hold for 20–30 seconds with steady breathing, then slowly return and switch sides. --- 功能效果 / Benefits 深層伸展腿後肌群與小腿 Deeply stretches hamstrings and calves 放鬆下背壓力與脊椎緊繃 Relieves lower back tension and spinal stiffness 改善平衡感與身體穩定度 Improves balance and body stability 促進血液循環與下半身柔軟度 Enhances circulation and lower body flexibility 幫助骨盆回到穩定位置 Supports proper pelvic alignment --- 注意事項 / Precautions 避免駝背，保持脊椎延伸 Avoid rounding your back; keep your spine lengthened 若腿後側緊繃，可微彎前腳膝蓋 Slightly bend your front knee if hamstrings are tight 高血壓或頭暈者，避免低頭過久 Avoid holding the head down too long if you have high blood pressure or dizziness 不要勉強觸地，依柔軟度調整高度 Do not force yourself to reach the floor; adjust based on flexibility --- 小貼士 / Tips 可在運動前後練習，提升腿部柔軟度 Great before or after exercise to improve leg flexibility 搭配瑜伽磚可降低難度 Use yoga blocks for support if needed 想像身體像金字塔一樣穩定向下延伸 Imagine your body forming a stable pyramid shape 適合長時間久坐或久站的人練習 Especially helpful for people who sit or stand for long periods