🧘‍♂️ 🧘‍♀️ Guava’s Yoga 寬腿前彎

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 寬腿前彎（Wide-Legged Forward Bend / Prasarita Padottanasana） --- 動作名稱 / Name 寬腿前彎（Wide-Legged Forward Bend / Prasarita Padottanasana） --- 動作簡介 / Introduction 寬腿前彎是一個全身後側伸展動作，尤其針對腿後側、大腿內側與下背部，有助於放鬆脊椎、肩頸與腰部緊繃。這個姿勢還能促進血液循環，減輕壓力，幫助神經系統放鬆。 Wide-Legged Forward Bend is a full back-body stretch targeting the hamstrings, inner thighs, and lower back. It relaxes the spine, shoulders, and waist, improves circulation, reduces stress, and calms the nervous system. --- 操作步驟 / Steps 1. 站立，雙腳分開比髖寬約 3～4 倍，腳尖微微朝內。 Stand with feet 3–4 times hip-width apart, toes slightly inward. 2. 雙手放在髖部，吸氣延伸脊椎向上拉長。 Place hands on your hips, inhale, and lengthen the spine upward. 3. 吐氣，從髖部開始向前彎，雙手可以放在地面、腳踝或腳掌。 Exhale and hinge forward from the hips, placing hands on the floor, ankles, or feet. 4. 放鬆肩膀與頭部，讓頭自然下垂。 Relax shoulders and let the head hang naturally. 5. 保持膝蓋微微彎曲以保護關節（可依柔軟度調整）。 Keep a slight bend in the knees if needed for protection. 6. 自然呼吸，保持 20～30 秒，感受整個後側肌群伸展。 Breathe naturally and hold for 20–30 seconds, feeling the full back-body stretch. 7. 吸氣慢慢起身，回到站立姿勢。 Inhale and slowly rise back to standing. --- 功能效果 / Benefits 伸展大腿後側與內側肌群 Stretches hamstrings and inner thighs 放鬆下背與脊椎 Relieves tension in the lower back and spine 改善肩頸緊繃 Relieves shoulder and neck tension 促進下肢血液循環 Improves blood circulation in the legs 幫助平衡身體與神經系統放鬆 Balances the body and calms the nervous system 增強核心穩定性與姿勢控制 Enhances core stability and posture --- 注意事項 / Precautions 避免將背部過度駝背 Avoid rounding the spine excessively 膝蓋或下背不適者可微彎膝蓋 Slightly bend knees if hips or lower back are tight 初學者可將手放在小墊子或瑜伽磚上輔助 Use a block or mat if reaching the floor is difficult 起身時注意慢慢吸氣，保護腰部 Rise slowly with an inhale to protect the lower back --- 小貼士 / Tips 專注拉長脊椎而非單純觸地 Focus on lengthening the spine rather than touching the floor 配合深呼吸可加強放鬆效果 Deep breathing enhances relaxation 腳掌穩定踩地有助平衡 Ground your feet firmly to maintain balance 適合久坐後練習，幫助下背放鬆 Great after long periods of sitting to relax the lower back