🧘♂️ 🧘♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘♀️ 樹式（Tree Pose / Vrikshasana） --- 動作名稱 / Name 樹式（Tree Pose / Vrikshasana） --- 動作簡介 / Introduction 樹式是一個經典的平衡動作，能增強腿部力量、穩定核心，並提升專注力與身體協調性。這個姿勢象徵像樹一樣穩定與扎根，同時也能幫助放鬆心情、建立內在平衡。 Tree Pose is a classic balancing posture that strengthens the legs, stabilizes the core, and improves focus and coordination. It symbolizes grounding like a tree while promoting inner calm and balance. --- 操作步驟 / Steps 1. 從山式站姿開始，雙腳併攏，身體保持直立。 Start from Mountain Pose, standing upright with feet together. 2. 將重心移到左腳，慢慢抬起右腳。 Shift your weight onto your left foot and slowly lift your right foot. 3. 將右腳放在左腳腳踝、小腿或大腿內側（避免放在膝蓋上）。 Place your right foot on your left ankle, calf, or inner thigh (avoid the knee). 4. 雙手可合十放在胸前，或向上延伸至頭頂。 Bring your palms together at your chest or raise them overhead.
5. 保持脊椎挺直，穩定呼吸，維持姿勢 20～30 秒。 Keep your spine straight and breathe steadily, holding for 20–30 seconds.
6. 慢慢放下腳，回到站姿，換另一側練習。 Slowly lower your foot and repeat on the other side. --- 功能效果 / Benefits 提升平衡感與身體穩定性 Improves balance and body stability 強化腿部與腳踝肌群 Strengthens legs and ankle muscles 訓練核心肌群與姿勢控制 Enhances core strength and posture control 提升專注力與心理穩定 Improves focus and mental stability 幫助建立身體與大腦的協調能力 Enhances mind-body coordination --- 注意事項 / Precautions 避免將腳直接放在膝蓋關節上 Avoid placing your foot directly on the knee joint 初學者可扶牆保持平衡 Beginners may use a wall for support 保持骨盆穩定，不要歪斜 Keep your pelvis stable and aligned 若感到不穩，可將腳放低一些 Lower your foot position if balance is difficult --- 小貼士 / Tips 專注凝視前方固定點可幫助平衡 Focus on a fixed point to improve balance 想像自己像一棵穩定的大樹 Imagine yourself as a strong, grounded tree 每天練習可明顯改善穩定度 Daily practice improves stability over time 適合早晨練習，幫助建立一天的專注力 Great morning pose to build focus for the day
