🧘‍♂️ 🧘‍♀️ Guava’s Yoga 坐姿前彎

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 坐姿前彎（Seated Forward Fold / Paschimottanasana） --- 動作名稱 / Name 坐姿前彎（Seated Forward Fold / Paschimottanasana） --- 動作簡介 / Introduction 坐姿前彎是一個深層伸展身體後側的經典瑜伽動作，能有效伸展脊椎、大腿後側與小腿，同時幫助放鬆神經系統並促進內在平靜。這個姿勢也有助於改善久坐造成的僵硬與疲勞。 Seated Forward Fold is a classic deep stretch for the entire back body, including the spine, hamstrings, and calves. It helps calm the nervous system, promote inner relaxation, and relieve stiffness caused by prolonged sitting. --- 操作步驟 / Steps 1. 坐在地面上，雙腳向前伸直，雙腿併攏。 Sit on the floor with both legs extended forward. 2. 吸氣，延伸脊椎，讓背部挺直。 Inhale and lengthen your spine, sitting tall. 3. 吐氣，從髖部開始向前彎。 Exhale and hinge forward from the hips. 4. 雙手抓住腳踝、小腿或腳掌。 Hold your ankles, shins, or feet. 5. 保持背部延伸，不要駝背。 Keep your spine long, avoid rounding the back. 6. 放鬆肩膀與頸部，維持自然呼吸。 Relax your shoulders and neck, breathing naturally. 7. 維持姿勢 20～30 秒，慢慢回到坐姿。 Hold for 20–30 seconds, then slowly return upright. --- 功能效果 / Benefits 深層伸展大腿後側肌群 Deeply stretches the hamstrings 放鬆下背與脊椎 Relieves tension in the lower back and spine 幫助放鬆神經系統 Calms the nervous system 改善久坐造成的僵硬 Reduces stiffness from prolonged sitting 促進身體柔軟度 Improves overall flexibility 幫助減輕壓力與疲勞 Reduces stress and fatigue --- 注意事項 / Precautions 避免強迫身體過度前彎 Avoid forcing yourself too far forward 膝蓋可微彎減少壓力 Slightly bend knees if needed 保持背部延伸而非駝背 Keep spine long, avoid rounding 下背疼痛者需小心練習 Use caution if you have lower back pain --- 小貼士 / Tips 重點在於延伸脊椎，而不是碰到腳 Focus on lengthening the spine, not touching the feet 可使用毛巾輔助抓腳 Use a towel or strap if you cannot reach your feet 配合深呼吸能增加伸展效果 Deep breathing enhances the stretch 適合睡前練習幫助放鬆 Great before bedtime to promote relaxation