🧘‍♂️ 🧘‍♀️ Guava’s Yoga 頭碰膝式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 頭碰膝式（Head-to-Knee Forward Bend / Janu Sirsasana） --- 動作名稱 / Name 頭碰膝式（Head-to-Knee Forward Bend / Janu Sirsasana） --- 動作簡介 / Introduction 頭碰膝式是一個坐姿前彎變化動作，主要伸展單側腿部與脊椎，促進腰背與大腿後側的柔軟度，同時有助於平衡兩側身體肌群。這個姿勢能放鬆神經系統，減輕壓力，並改善消化與血液循環。 Head-to-Knee Forward Bend is a seated forward bend variation that stretches one leg and the spine while promoting flexibility in the lower back and hamstrings. It balances the body’s left and right sides, calms the nervous system, reduces stress, and supports digestion and circulation. --- 操作步驟 / Steps 1. 坐在地面上，雙腿伸直。 Sit on the floor with both legs extended forward. 2. 彎曲右膝，將右腳腳底貼近左大腿內側。 Bend your right knee and place the sole of your right foot against the inner left thigh. 3. 吸氣，延伸脊椎，挺胸坐直。 Inhale and lengthen your spine, sitting tall. 4. 吐氣，從髖部開始向左前方彎，手伸向左腳腳掌、小腿或腳踝。 Exhale and hinge forward from the hips, reaching your hands toward the left foot, shin, or ankle. 5. 放鬆肩膀與頸部，讓頭部自然下垂。 Relax your shoulders and neck, letting your head gently drop. 6. 維持呼吸順暢，保持 20～30 秒，感受身體側面伸展。 Breathe steadily and hold for 20–30 seconds, feeling the side stretch. 7. 吸氣，慢慢回到坐姿，換另一側練習。 Inhale and slowly return upright, then repeat on the other side. --- 功能效果 / Benefits 伸展單側腿部與脊椎 Stretches one leg and the spine 改善腰背與下背柔軟度 Improves flexibility in the lower back 平衡左右身體肌群 Balances the left and right sides of the body 放鬆神經系統，舒緩壓力 Calms the nervous system and relieves stress 促進消化與血液循環 Supports digestion and circulation 增強專注力與呼吸控制 Enhances focus and breath awareness --- 注意事項 / Precautions 避免過度前彎壓迫膝關節 Do not overbend to strain the knee 膝蓋或髖關節有問題者可墊毛巾輔助 Use a towel or blanket if knees or hips are sensitive 保持脊椎延伸，不要駝背 Keep the spine long and avoid rounding 初學者可抓小腿或腳踝，不必硬碰腳掌 Beginners may hold the shin or ankle instead of the foot --- 小貼士 / Tips 專注呼吸，隨著呼吸慢慢前彎 Focus on breathing and gently deepen the fold with each exhale 保持骨盆穩定，避免左右傾斜 Keep the pelvis stable and level 每天練習可改善腿部與腰背緊繃 Daily practice relieves tightness in legs and lower back 適合午休或睡前，幫助身體放鬆 Great for midday or bedtime relaxation