🧘‍♂️ 🧘‍♀️ Guava’s Yoga -鴿式

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 鴿式（Pigeon Pose / Eka Pada Rajakapotasana） --- 動作名稱 / Name 鴿式（Pigeon Pose / Eka Pada Rajakapotasana） --- 動作簡介 / Introduction 鴿式是一個深度臀部與髖關節伸展的坐姿姿勢，能有效放鬆臀部肌群、髖關節及下背部，改善久坐造成的僵硬與緊繃。此動作也有助於舒緩壓力，促進血液循環與心情放鬆。 Pigeon Pose is a deep seated stretch for the hips and glutes, effectively releasing tension in the hip joints and lower back. It helps relieve stiffness from prolonged sitting, improves circulation, and promotes relaxation. --- 操作步驟 / Steps 1. 從四足跪姿開始，將右膝向前移至雙手之間，腳掌朝內側放置。 Start in a tabletop position and bring your right knee forward between your hands, placing the shin across the mat with the foot angled inward. 2. 左腿向後伸直，腳背貼地，保持骨盆正面朝前。 Extend the left leg straight back with the top of the foot on the floor, keeping hips squared forward. 3. 吸氣延伸脊椎，吐氣將上半身慢慢前傾，可將額頭靠近地面或雙手支撐。 Inhale to lengthen the spine, exhale and slowly fold forward, resting forehead on the floor or supporting with hands. 4. 放鬆肩膀與頸部，保持呼吸均勻，維持 30–60 秒。 Relax shoulders and neck, breathe steadily, and hold for 30–60 seconds. 5. 吸氣慢慢抬起上半身，回到四足姿勢，換另一側重複練習。 Inhale to lift the torso back to tabletop, then repeat on the other side. --- 功能效果 / Benefits 深度伸展臀部與髖關節 Deep stretch for glutes and hip joints 舒緩下背緊繃 Relieves lower back tension 改善久坐引起的僵硬與疼痛 Reduces stiffness and pain from prolonged sitting 促進血液循環與放鬆心情 Enhances circulation and promotes relaxation 有助心理放鬆與釋放壓力 Supports mental relaxation and stress relief --- 注意事項 / Precautions 膝蓋或髖關節受傷者請避免或縮小幅度 Avoid or modify if knees or hips are injured 保持骨盆正面，避免傾斜 Keep hips squared to prevent twisting 初學者可在髖下墊瑜伽磚或毛巾增加支撐 Place a block or folded towel under the hip for support 避免屏息，配合自然呼吸 Do not hold your breath; breathe naturally --- 小貼士 / Tips 練習前可先做腿部與臀部熱身 Warm up legs and glutes before practicing 前傾時可搭配深呼吸，增加放鬆感 Combine forward fold with deep breaths for extra relaxation 每天練習 1–2 分鐘可改善髖關節柔軟度 Daily practice for 1–2 minutes improves hip flexibility 適合午休、下班後或睡前放鬆 Great for midday, after work, or bedtime relaxation