🧘‍♂️ 🧘‍♀️ Guava’s Yoga -腿部旋轉

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 腿部旋轉（Leg Rotations / Supta Padangusthasana Variation） --- 動作名稱 / Name 腿部旋轉（Leg Rotations / Supta Padangusthasana Variation） --- 動作簡介 / Introduction 腿部旋轉是一個躺姿腿部動作，可以促進髖關節與大腿外側肌群的靈活度，改善下肢循環，減少久坐或久站造成的僵硬與疲勞感。這個動作也能輔助腰背放鬆與全身血液循環。 Leg Rotations is a supine leg exercise that increases hip and outer thigh flexibility, improves lower limb circulation, and relieves stiffness or fatigue from prolonged sitting or standing. It also supports lower back relaxation and overall blood flow. --- 操作步驟 / Steps 1. 平躺於瑜伽墊上，雙腿伸直，手臂自然放置兩側。 Lie flat on your back with legs extended and arms relaxed at your sides. 2. 吸氣抬起右腿，保持膝蓋伸直。 Inhale and lift your right leg, keeping the knee straight. 3. 吐氣，將右腿向外側慢慢旋轉，保持髖部穩定，感受大腿外側與髖關節伸展。 Exhale and slowly rotate the right leg outward, keeping hips stable, feeling the stretch along the outer thigh and hip joint. 4. 保持 20–30 秒，專注呼吸。 Hold for 20–30 seconds, focusing on your breath. 5. 吸氣回到中線，換左腿重複練習。 Inhale to return to center, then repeat on the left leg. --- 功能效果 / Benefits 伸展大腿外側肌群與髖關節 Stretches outer thigh muscles and hip joints 改善下肢血液循環 Enhances lower limb circulation 減輕久坐或久站造成的疲勞與僵硬 Relieves stiffness and fatigue from prolonged sitting or standing 放鬆腰背與臀部 Relaxes lower back and glutes 增進全身柔軟度與活動度 Improves overall flexibility and mobility --- 注意事項 / Precautions 膝蓋受傷或髖關節不適者請縮小幅度或暫停 Modify or avoid if knees or hips are injured 保持背部平貼瑜伽墊，不要抬臀 Keep the back flat on the mat, avoid lifting hips 旋轉幅度依個人柔軟度調整 Adjust rotation according to personal flexibility 避免屏息，配合穩定呼吸 Breathe steadily, do not hold your breath --- 小貼士 / Tips 可搭配呼吸節奏，吐氣時加深旋轉感受 Coordinate with your breath, exhaling to deepen the rotation 初學者可將腿稍微彎曲或使用毛巾輔助 Beginners may bend the knee slightly or use a towel for support 每天練習 1–2 分鐘，有助髖關節靈活與腿部舒緩 Daily practice for 1–2 minutes promotes hip mobility and leg relaxation 適合午休、下班後或睡前使用 Ideal for midday, after work, or bedtime relaxation