🧘‍♂️ 🧘‍♀️ Guava’s Yoga 站姿前彎

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 站姿前彎（Standing Forward Fold / Uttanasana） 動作名稱 / Name 站姿前彎（Standing Forward Fold / Uttanasana） --- 動作簡介 / Introduction 站姿前彎是一個經典的伸展動作，主要伸展身體後側肌群，包括小腿、大腿後側與下背部，同時能幫助放鬆神經系統與減輕壓力。這個姿勢也能促進腦部血液循環，使身心進入平靜狀態。 Standing Forward Fold is a classic stretching posture that targets the entire back body, including the calves, hamstrings, and lower back. It also helps calm the nervous system, relieve stress, and promote circulation to the brain, encouraging relaxation. --- 操作步驟 / Steps 1. 從山式站姿開始，雙腳與髖部同寬站立。 Start from Mountain Pose with feet hip-width apart. 2. 吸氣，延伸脊椎，讓身體向上拉長。 Inhale and lengthen your spine upward. 3. 吐氣，從髖部開始向前彎，而不是駝背彎曲。 Exhale and hinge forward from the hips, not the upper back. 4. 讓雙手自然放在地面、小腿或腳踝上。 Place your hands on the floor, shins, or ankles. 5. 放鬆頭部與頸部，讓頭自然下垂。 Relax your head and neck completely. 6. 保持自然呼吸，維持姿勢 20～30 秒。 Breathe naturally and hold for 20–30 seconds. 7. 吸氣，慢慢捲起身體回到站姿。 Inhale and slowly roll up to standing. --- 功能效果 / Benefits 伸展大腿後側肌群（Hamstrings） Stretches the hamstrings 放鬆下背部壓力 Relieves lower back tension 促進腦部血液循環 Improves blood flow to the brain 幫助放鬆神經系統 Calms the nervous system 減輕焦慮與壓力 Reduces stress and anxiety 改善脊椎柔軟度 Improves spinal flexibility --- 注意事項 / Precautions 避免強迫身體過度伸展 Avoid forcing the stretch 膝蓋可微彎以保護下背 Slightly bend knees to protect the lower back 有下背傷害者需特別小心 Use caution if you have lower back injuries 若感到頭暈請慢慢起身 Rise slowly to prevent dizziness --- 小貼士 / Tips 保持腹部貼近大腿，而非硬把手碰地 Focus on bringing your torso toward your thighs, not touching the floor 膝蓋微彎可讓伸展更安全有效 A slight knee bend improves safety and effectiveness 配合深呼吸能加強放鬆效果 Deep breathing enhances relaxation 適合久坐族群每日練習 Great for people who sit for long periods