🧘‍♂️ 🧘‍♀️ Guava’s Yoga -單腳膝抱胸

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 Guava’s Yoga Studio 🧘‍♀️ 單腳膝抱胸（Single Knee-to-Chest Pose / Eka Janu Apanasana） --- 動作名稱 / Name 單腳膝抱胸（Single Knee-to-Chest Pose / Eka Janu Apanasana） --- 動作簡介 / Introduction 單腳膝抱胸是一個簡單的仰躺伸展動作，有助於放鬆下背、臀部與髖關節，改善久坐或久站造成的腰背僵硬，並促進血液循環與下肢舒緩。 Single Knee-to-Chest Pose is a simple supine stretch that helps release tension in the lower back, hips, and glutes, improves stiffness from prolonged sitting or standing, and promotes circulation and leg relaxation. --- 操作步驟 / Steps 1. 仰躺於瑜伽墊上，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，屈右膝，雙手抱住膝蓋靠向胸口。 Inhale, bend your right knee and hug it toward your chest with both hands. 3. 保持背部貼地，停留 20–30 秒，專注呼吸，感受下背與臀部放鬆。 Keep your back on the mat, hold for 20–30 seconds, focusing on your breath and feeling the release in your lower back and glutes. 4. 吐氣，放下右腿，換左腿重複練習。 Exhale, lower the leg back down and repeat on the left side. 5. 可視柔軟度同時抱雙膝，增加下背伸展。 For deeper stretch, hug both knees simultaneously, if comfortable. --- 功能效果 / Benefits 放鬆下背、臀部與髖關節 Releases tension in the lower back, glutes, and hips 改善腰背僵硬與酸痛 Relieves stiffness and discomfort in the lower back 促進下肢血液循環 Enhances circulation in the legs 緩解久坐或久站造成的疲勞 Reduces fatigue from prolonged sitting or standing 增進全身放鬆感 Promotes overall relaxation --- 注意事項 / Precautions 膝蓋或腰背受傷者請縮小幅度或暫停 Modify or avoid if knees or lower back are injured 保持背部平貼瑜伽墊 Keep the back flat on the mat 避免拉扯過度，依身體感受調整 Do not overstretch; adjust according to comfort 配合穩定呼吸，不屏息 Breathe steadily, do not hold your breath --- 小貼士 / Tips 可搭配吸氣拉長背部，吐氣抱膝更放鬆 Inhale to lengthen the spine, exhale to deepen the hug 每天練習 1–2 分鐘，有助下背與髖關節放鬆 Practice 1–2 minutes daily to relieve lower back and hip tension 適合午休、下班後或睡前使用 Ideal for midday, after work, or bedtime relaxation