🧘‍♂️ 🧘‍♀️ Guava’s Yoga -蝴蝶式坐姿

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 蝴蝶式坐姿（Butterfly Pose / Baddha Konasana） --- 動作名稱 / Name 蝴蝶式坐姿（Butterfly Pose / Baddha Konasana） --- 動作簡介 / Introduction 蝴蝶式坐姿是一個坐姿開髖動作，有助於伸展內側大腿與股關節，改善髖部靈活度，促進下肢血液循環，並能緩解久坐造成的臀部與下背緊繃。這個姿勢也有助於身心放鬆與呼吸深度。 Butterfly Pose is a seated hip-opening posture that stretches the inner thighs and groin, improves hip flexibility, enhances lower limb circulation, and relieves tension in the hips and lower back from prolonged sitting. It also promotes relaxation and deeper breathing. --- 操作步驟 / Steps 1. 坐在瑜伽墊上，雙腳腳掌相對，膝蓋自然向兩側打開。 Sit on the mat with the soles of your feet together, letting your knees naturally fall to the sides. 2. 雙手握住腳踝或腳尖，脊背挺直。 Hold your ankles or toes with both hands, keeping the spine tall and straight. 3. 吸氣，脊背拉長，胸口打開。 Inhale, lengthen the spine, and open the chest. 4. 吐氣，輕輕將膝蓋向地面靠近，感受內側大腿的伸展。 Exhale, gently press the knees toward the floor, feeling a stretch along the inner thighs. 5. 保持 20–40 秒，專注呼吸，若想加深伸展，可微微前傾上身。 Hold for 20–40 seconds, focusing on your breath. For a deeper stretch, gently lean the torso forward. --- 功能效果 / Benefits 伸展內側大腿、髖關節與腹股溝 Stretches inner thighs, hip joints, and groin 促進下肢血液循環 Enhances lower limb circulation 緩解久坐造成的臀部、腰背緊繃 Relieves hip and lower back tension from prolonged sitting 改善髖部靈活度與關節活動 Improves hip mobility and joint range of motion 增進身心放鬆與呼吸深度 Promotes relaxation and deeper breathing --- 注意事項 / Precautions 膝蓋或髖關節受傷者請縮小開腿幅度或暫停 Modify or avoid if knees or hips are injured 背部保持挺直，不要駝背 Keep the back straight, avoid rounding the spine 前傾時動作幅度依個人柔軟度調整 Adjust forward lean 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 可在腳下放瑜伽磚或墊子，支撐膝蓋舒適度 Place a yoga block or towel under the knees for support and comfort 每天練習 1–3 分鐘，有助髖部靈活與腿部放鬆 Practice 1–3 minutes daily to improve 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